Hit and Run

Hammonasset CrossFit – CrossFit

Warm-up

200 Meter Run

60 Seconds

Cossack Squats

Plate Front Raises to Overhead

40 Seconds

Active Samson + Air Squat

Plate Hops

30 Seconds

Slow Air Squats

Plate Counterbalance Squats

20 Seconds

Squat Hold

Burpees to Plate

Mobility

Dumbbell Squat Hold: 1 Minute

Dumbbell Ankle Stretch: 1 Minute Each Side

Child’s Pose: 1 Minute

Movement Prep

Each Side With Lighter Dumbbell (2 Jumps Away From Workout Weight):

5 Deadlifts

5 Straight Arm Jumps

5 High Pulls

5 Strict Presses

5 Push Jerks

10 Alternating Dumbbell Snatches

15 Second Dumbbell Squat Hold

10 Single Dumbbell Squats

*Build to 1 Jump Away From Workout Weight*

Metcon

Metcon (Time)

3 Rounds:

400 Meter Run

12 Dumbbell Power Snatches (55/40)

21 Single Dumbbell Squats (55/40)

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