Boxed Out

Hammonasset CrossFit – CrossFit

Warm-up

300m Run or Row

:30 Seconds

Hops to 15/10# Plate

Active Samson

Plate Ground to Overhead

PVC Pass Throughs

Hops to 15/10# Plate

Active Spidermans

Plate Counterbalance Squats (Pressing Plate Away from Body During Squat)

PVC Snatch Grip Push Press

Hops to 15/10# Plate

Push-up to Down Dog

Plate Overhead Reverse Lunges

PVC Overhead Squats

Metcon

Review Movement Standards

*With a PVC Pipe:*

3 Power Snatch Balances

3 High Hang Power Snatches

3 Hang Power Snatches

– – – – – – – – – – – – – – – –

Build to Workout Weight

– – – – – – – – – – – – – – – –

3 Hang Power Snatches

Metcon (Time)

With a Partner For Time:

1600 Meter Run

42 Hang Power Snatches (95/65)

42 Burpee Box Jumps (24/20)

800 Meter Run

30 Hang Power Snatches (95/65)

30 Burpee Box Jumps (24/20)

400 Meter Run

18 Hang Power Snatches (95/65)

18 Burpee Box Jumps (24/20)
One partner working at a time. Share reps/meters equally. All reps should be “I Go, You Go” style (may split runs by 200m or 400m at a time)

If unable to run, complete one of the following:

***1600 Meter***

2000 Meter Row

160 Calorie Schwinn Bike

***800 Meter* **

1000 Meter Row

80 Calorie Schwinn Bike

***400 Meter* **

500 Meter Row

40 Calorie Schwinn Bike

Group Stretch

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