Chutes & Ladders

Hammonasset CrossFit – CrossFit

Warm-up

45 Seconds

Easy Row

Medicine Ball Deadlifts

Active Spidermans

30 Seconds

Moderate Row

Squats to Medicine Ball

Active Samson

20 Seconds

Fast Row

Medicine Ball Squats

Push-up to Down Dog

Movement Prep

Burpees

5 Spidermans (Each Leg)

5 Frog Hops

5 Burpees

Wall Balls

Establish Distance Away

5 Front Squats

5 Push Press

5 Wallballs

Mobility

Couch Stretch: 2 Minutes Each Side

Medicine Ball Squat Hold: 2 Minutes

Chest Stretch: 1 Minute Each Side

Metcon

Metcon (AMRAP – Reps)

AMRAP 15:

Buy In: 75/65 Calorie Row

Then…

3 Wallballs, 3 Burpees

6 Wallballs, 6 Burpees

9 Wallballs, 9 Burpees



Up By 3 Until Time Cap

Group Stretch

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