Hammonasset CrossFit – CrossFit
Warm-up
Row 500M
2-3 Rounds of:
10 Squat Therapy
5 Inchworms
10 Single Arm DB Press (5 each arm)
5 Burpees
10 Plate to Overhead
Skill
Review Shoulder Press and Power Clean
Weightlifting
Superset:
A1) Shoulder Press
A2) V-ups (6X6)
Shoulder Press (5-5-3-3-3-1+)
40%-45%-55%-70%-80%-90%
Shoulder Press (Amrap @ 70%)
40%-45%-55%-70%-80%-90%
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP:
5 Power Cleans (165/105)
10 TTB
