Announcements
Friday, September 21st: FNL & Brother Mike’s! Hero WOD at 5pm followed by drinks, food & friends at Brother Mike’s.
Hammonasset CrossFit – CrossFit
Warm-up
500m Row
2x:
10 Wall Slides
10 Walking Lunges
5 Inchworms (no push-up)
5 Kip Swings
5 Shoulder Shrugs
Then
Warm up Double Unders or Singles
EMOM
EMOM 9
1. 3 Wall Walks
2. :30 Handstand Hold
3. 20 Plank Shoulder Taps
Metcon
Review all movement standards
Metcon (AMRAP – Reps)
AMRAP 4
15-12-9
Wall Balls (20/14)
Chest-to-Bar Pull-ups
Max Double Unders in Time Remaining
Rest 4 Minutes
AMRAP 4
15-12-9
Push-ups
Toes-to-Bar
Max Double Unders in Time Remaining
Rest 4 Minutes
AMRAP 4
15-12-9
Sit-ups
Pull-ups
Max Double Unders in Time Remaining
