Wonderland

Hammonasset CrossFit – CrossFit

Warm-up

300m Row

2x

30 Seconds:

Forward and Back Hops to Plate

Down Dog

In and Out Hops to Plate

Up Dog

Plate Ground to Overhead

Air Squats

Plate Floor Presses

High Single Unders

Hands on Plate Mountain Climbers

Double Unders/Practice

Mobility

Chest Stretch on Post- 1 minute each side

Calf Stretch on Plate- 1 minute each side

Weightlifting

Bench Press (5-5-5-5-5-5+)

40%-45%-55%-60%-70%-80%

Metcon

Metcon (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25/20 Calorie Row
DU Substitutions:

Reduce Reps

90 Seconds of Double Under Practice

150 Single Unders

Share