Hammonasset CrossFit – CrossFit
Warm-up
EMOM 8
Minute 1: Easy Run (Shuttle Runs)
Minute 2: Stretch
Stretches
Round 1: Quad Stretch
Round 2: PVC Pass Throughs
Round 3: Child’s Pose
Round 4: Wrist Stretch (30 seconds each side)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Bench Press (5-5-3-3-3-1+)
40%-45%-55%-70%-80%-90%
Metcon
Stagger where athletes start to accomodate for rope climbs.
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
2 Rope Climbs
6 Power Cleans (165/115)
12/9 Calorie Row
Rest 4 Minutes
AMRAP 4:
2 Rope Climbs
6 Power Cleans (135/95)
12/9 Calorie Row
