Gut Check

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

1 Round

*30 Seconds Each: *

Jumping Jacks

Active Samson

Push-up to Down Dog

Arms Overhead Air Squats

2 Rounds:

*30 Seconds Each: *

PVC Pass Throughs

PVC Overhead Squats

PVC V-Ups

Barbell Warmup:

5 Elbow Rotations

5 Strict Press & Reach

5 Pausing Front Squats

5 Push Press & Reach

Movement Prep

TTB Prep:

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Box Jump Over Prep:

5 Step-ups Each Side

4 Box Jump Overs (Shorter Box)

3 Box Jump Overs (Workout Box)

Thruster Prep:

3 Front Squats

3 Push Presses

3 Pausing Thrusters

3 Thrusters

Build to Workout Weights

Metcon

Metcon (Time)

For Time (Teams of 2 | 30 Minute Cap):

70/60 Calorie Row

Directly Into…

30 Toes to Bar

30 Box Jump Overs (24″/20″)

30 Thrusters (95/65)

30 Toes to Bar

30 Box Jump Overs (24″/20″)

30 Thrusters (115/80)

30 Toes to Bar

30 Box Jump Overs (24″/20″)

30 Thrusters (135/95)

Group Stretch

Share