Cool Whip

Hammonasset CrossFit – CrossFit

Warm-up

AMRAP 1:

Easy Row

AMRAP 1:

Active Spiderman + Hamstring Stretch

AMRAP 1:

Single Unders

*4 Straight Arm Burpee Penalty For Every Trip *

AMRAP 1:

Right Leg Single Unders

*2 Frog Hop Penalty For Every Trip *

AMRAP 1:

Left Leg Single Unders

*1 Burpee Penalty For Every Trip *

Dumbbell Warmup

*Each Side, Completed With 1 Light Dumbbell: *

5 Deadlifts

5 Russian Dumbbell Swings

5 Front Squats

5 Strict Press & Reach

Mobility

Movement Prep

Row

20 Seconds @ 24 Strokes Per Minute

20 Seconds @ 26 Strokes Per Minute

20 Seconds @ 28 Strokes Per Minute

Double Unders

20 Seconds High Single Under Practice

40 Seconds Double Under Practice

Lateral Dumbbell Burpees

Establish Bottom Position

2 Lateral Dumbbell Burpees

Dumbbell Snatch

*Each Arm With Lighter Weight: *

3 Push Press

3 Jump Shrugs

3 High Pulls

3 Muscle Snatches

*Build to Workout Weight*

3 Push Press (Each Arm)

3 Jump Shrugs (Each Arm)

3 Muscle Snatches (Each Arm)

6 Alternating Dumbbell Snatches

Metcon

Metcon (Time)

3 Rounds:

21/15 Calorie Row

75 Double Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches (50/35)

12 Lateral Dumbbell Burpees

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