Tailspin

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Single Unders

Push-up to Down Dog

Slow Air Squats

Single Unders

Shoulder Taps

Arms Overhead Air Squats

Single Unders

Active Dive-bombers

Jumping Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Ankle Stretch: 1 Minute

Barbell Front Squat Hold: 1 Minute

Movement Prep

Double Unders

20 Seconds Single Under Practice

20 Seconds Double Under Practice

Chest-to-Bar Pull-ups

10 Scap Pull-ups

10 Kips Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Thruster

5 Front Squats

5 Strict Press

5 Push Press

5 Thrusters

Weightlifting

Build to a heavy set of 3 Thrusters

Thruster

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Thrusters (95/65)

30 Double Unders

15 Chest to Bar Pull-ups

5 Burpees

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