Hammonasset CrossFit – CrossFit
Warm-up
foam roll quads, hamstrings, back, shoulders,
light row
Dynamic Movements
2-3 sets (light weight)
100m run
10 Goblet squats
10 Good Mornings
10 Jump Squats
Weightlifting
Back Squat
E2MOM for 14 minutes
1: 5 reps
2: 3 rep
3: 2 reps
4-7: 1 rep
building to 85-90%
Metcon
Metcon (Time)
2 Rounds
10 Chest to Bar pull ups (12 PU or 12 strict band)
15 HPC 135/95
20 Handstand push up (25 hand release)
30 KB Swings 70/53 (53/35)
40 Double Unders (80 singles)
When both rounds are complete MOVE ON TO:
2 rounds
200m farmer carry
rest between as needed
*Goal on FC is to only rest once during 200m, so pick your weight accordingly but don’t go too light either!
