Halftime

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Group Synchro Row @ 24 Strokes Per Minute

Active Spidermans [Click Here](https://www.youtube.com/watch?v=X2P3YXRyAaE)

Group Synchro Row @ 26 Strokes Per Minute

Samson + Air Squat [Click Here](https://youtu.be/DIvWLT5hv7Y)

Group Synchro Row @ 28 Strokes Per Minute

Active Divebombers [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8)

Group Synchro Row @ 30 Strokes Per Minute

Slow Air Squats

*Each Arm with Light Dumbbell: *

5 Deadlifts

5 Russian Swings

5 Hang Power Cleans

5 Front Squats

5 Strict Press

Mobility

Dumbbell Ankle Stretch: 1 Minute Each Side

Medicine Ball Squat Hold: 1 Minute

Movement Prep

Wall Balls

5 Pausing Front Squats (3 Seconds)

5 Pausing Wallballs (3 Seconds)

5 Wallballs

*Each Arm With Lighter Weight: *

5 Quarter Squats

5 Push Press + Quarter Squat

5 Push Jerks

5 Dumbbell Snatch

6 Alternating Dumbbell Snatches

*With Workout Weight: *

6 Alternating Dumbbell Snatches

Metcon

Metcon (Time)

30-20-10:

Dumbell Power Snatch (50/35)

Wallballs (20/14)

Directly Into…

10-20-30:

Burpees

Calorie Row

Share