Water Weight

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute

Easy Row

Active Samson

PVC Pass Throughs

45 Seconds

Moderate Row

Active Spiderman

PVC Overhead Squats

30 Seconds

Faster Row

Push-up to Down Dog

PVC Overhead Squats (More Narrow)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Pec Stretch on Wall: 30 Seconds Each Side

Child’s Pose on Box: 1 Minute

Drop Ankle Stretch: 30 Seconds Each Side

Movement Prep

Establish Hand Position

5 Pausing Overhead Squats

5 Overhead Squats

10 Scap Pull-ups Click Here

5 Kip Swings

1-3 Strict Pull-ups

3 Chin Over Bar Pull-ups

3 Chest to Bar Pull-ups

3 Box Jumps

3 Burpees

3 Low Burpee Box Jumps

3 Workout Height Burpee Box Jumps

Metcon (Time)

3 Rounds:

25 Overhead Squats (75/55)

15 Chest to Bar Pull-ups

25/18 Calorie Row

15 Burpee Box Jumps (24/20)

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