Tues-yay

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute

Easy Row

Active Spiderman + Hamstring Stretch

Walking Lunges Around Rowers (No Weight)

Moderate Row

Active Samson + Air Squat

Single Arm Dumbbell Farmers Carry Around Rowers (30 Seconds Each Arm)

Faster Row

Active Divebombers

Single Arm Dummbbell Overhead Carry Around Rowers (30 Seconds Each Arm)

Mobility

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 1 Minute

Movement Prep

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups

5 Lat Press Downs (Aggressive Push Down in Kip Swing)

3 Pull-ups

5 DB Deadlifts

5 DB High Pulls

5 DB Strict Press

5 DB Snatch

6 Step-ups (No Weight)

6 Dumbbell Step-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

20 Dumbbell Snatches (50/35)

20/15 Calorie Row

20 Dumbbell Box Step-Ups (24″/20″)

20 Pull-ups

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