1,2,3,4 I Declare a Thumb War

Hammonasset CrossFit – CrossFit

Warm-up

8 Minutes For Quality:

30 Medicine Ball Slams

30 Medicine Ball Squat Passes

30 Medicine Ball Chest Passes

30 Medicine Ball Lateral Passes (30 Right / 30 Left)

*Complete the warmup with your workout weight medicine ball. The 30 reps are to be completed as a team – so 15 each person. After you finish each movement, complete a 100 meter medicine ball run before starting the next. This isn’t supposed to be fast, rather move for the 8 minutes at a steady pace.*

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Child’s Pose on Medicine Ball: 1 Minute

Pigeon Pose: 1 Minute Each Side

Medicine Ball Squat Hold: 30 Seconds

Movement Prep

Establish Hand Position

5 Front Squats

5 Push Press

5 Wallballs

7 Hang Snatch Pulls

7 High Hang Power Snatches (Pockets)

7 Hang Power Snatches (1 Inch Above Knee)

*Build to Workout Weight*

Metcon

Score is total reps accumulated over the 5 rounds.

Metcon (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Hang Power Snatch (75/55)

1 Minute Row Calories

1 Minute Rest

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