Hammonasset CrossFit – CrossFit
Warm-up
20 Easy Shuttle Runs
10 Medicine Ball Deadlifts
15 Moderate Shuttle Runs
10 Medicine Ball Strict Presses
10 Faster Shuttle Runs
10 Medicine Ball Slams
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Childs Pose on Medicine Ball – 1 Minute
Squat Hold – 1 Minute
Movement Prep
With PVC
3 Point Hinge Drill:
5 Barbell Good Mornings
5 Hinges (Hip to Knee)
5 Deadlifts
Weightlifting
15 minutes to build to a set of 3 deadlifts. Focus should be on technique for ALL 3 reps.
Deadlift (Build to a heavy set of 3)
Movement Prep
Wall Ball Prep:
5 Front Squats
5 Push Press
5 Max Height Wallballs
5 Wallballs
Rehearsal:
1 Round
5 Deadlifts
50 Meter Run
5 Wallballs
50 Meter Run
Metcon
Metcon (Time)
3 Rounds:
25 Deadlifts (135/95)
200 Meter Run
25 Wallballs (20/14)
200 Meter Run
If unable to run substitute one of the following:
15/10 Calorie Row
20/15 Calorie Schwinn Bike
