Hammonasset CrossFit – CrossFit
Warm-up
45 Seconds
Easy Row
Active Spiderman to Push-up
30 Seconds
Moderate Row
Mountain Climbers
20 Seconds
Faster Row
Steady Burpees
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Wrist Stretch- 1 minute
Front Rack Stretch- 1 minute
Movement Prep
5 Lateral Burpees Over Rower
15 Second Receiving Position Hold
3 High Hang Power Cleans
3 Hang Power Cleans
Build to Workout Weights
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Rower
27/21 Calorie Row
Rest 4 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
21 Hang Power Cleans (115/85)
21 Burpees Over Rower
21/15 Calorie Row
Rest 4 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Calorie Row
