Hammonasset CrossFit – CrossFit
Warm-up
30 Seconds:
Lateral Hops Over Bar
Active Samson
Wrist Stretch
Forward Hops Over Bar
Reverse Lunges
Front Rack Stretch
3 Push-ups + 10 Mountain Climbers
Jumping Lunges
Child’s Pose
Barbell Warmup:
5 Romanian Deadlifts
5 Strict Press & Reach
5 Hang Muscle Cleans
5 Push Press & Reach
5 Muscle Cleans
5 Push Jerks
Metcon
Metcon (Time)
Teams of 2 (For Time | 30 Minute Cap)
500 Meter Plate Run (35/25)
50 Box Jump Overs (24/20)
30 Clean and Jerks (135/95)
10 Rope Climbs
30 Clean and Jerks (135/95)
50 Box Jump Overs (24/20)
500 Meter Plate Run (35/25)
* Partners run together, with only one partner carrying the plate at a time
* On all the other movements, one partner working at a time, splitting reps evenly
* Work the rope climbs in at any time
*Rope Climb Substitutions:
Reduce Reps
1/2 Rope Climbs (2:1)
Seated Rope Pulls (2:1)
Pull-ups (5:1)
