Hammonasset CrossFit – CrossFit
Warm-up
30 Seconds Each Movement:
Easy Row
Active Samson
Moderate Row
Reverse Lunges
Faster Row
Jumping Lunges
Barbell Warmup:
5 Pausing Back Squats
5 Good Mornings
5 Elbow Rotations
5 Reverse Lunges (Each Leg)
Mobility
Couch Stretch: 1 Minute Each Side
Weightlifting
* 15 minutes to build to a heavy set of 5 reps
* Looking to hit about 1-2 warmup sets and 3-5 working sets
* Works out to about one set every 2 minutes
Back Squat
Metcon
Metcon (Time)
Females:
21-18-15-12-9: Row Calories
50′ Walking Lunge After Each Set
Males:
27-24-21-18-15: Row Calories
50′ Walking Lunge After Each Set
