Meter Maid

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Active Samson

Medicine Ball Foot Taps

Slow Air Squats

Medicine Ball Deadlifts

Active Spidermans

Medicine Ball Squats

Medicine Ball Relay

Teams of 3:

3 Rounds For Time:

Bear Crawl Down with Ball

10 Slamballs

Lunge Back with Ball

*Each Partner Goes 3 Times

Mobility

Front Rack Stretch on Box: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Movement Prep

Running Prep:

20 Seconds Easy Pulls in Place

20 Seconds Faster Pulls in Place

20 Seconds Easy Pulls in Place

20 Seconds Faster Pulls on Wall

100 Meter Run

Box Jump Prep:

10 Box Step-ups (Lower Height)

5 Box Jumps (Lower Height)

3 Box Jumps (Workout Height)

Wall Ball Prep:

5 Front Squats

5 Push Press

5 Max Height Push Press Throws (Dip & Drive, No Squat)

5 Wallballs

Metcon

Metcon (Time)

For Time:

200 Meter Run

27 Wallballs (20/14), 27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14), 21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14), 15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14), 9 Box Jumps (24/20)

200 Meter Run
If unable to run, complete one of the following:

* 250 Meter Row

* 20/14 Calorie Bike

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