Dip and Dunk Fake

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute

Sit-ups

Single Leg Glute Bridges (30s Each Side)

Active Divebombers

45 Seconds

Hollow Hold

Glute Bridges (Both Legs)

Active Samson

30 Seconds

Superman Hold

Side Plank (30s Each Side)

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press + Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded Lat Stretch:

1 Minute Each Side

Banded Hip Flexor Stretch:

1 Minute Each Side

Movement Prep

15 Banded Kip Swings

10 Kip Swings (No Band)

5 Knees to Chest

3 Toes to Bar

30 Seconds Banded Deadlifts (Each Partner)

30 Seconds Deadlifts (No Band)

*Build to Workout Weight*

Metcon

Metcon (Time)

15-12-9-12-15:

Toes to Bar

Deadlifts (205/135)

Lateral Barbell Burpees

Share