Hammonasset CrossFit – CrossFit
Warm-up
200 Meter Easy Run
30 Seconds
Straight Leg Inchworm to Push-up
Air Squats
Push-up to Down Dog
Air Squats
Front Plank to Push-up Planks
Air Squats
Modified Barbell Warmup
5 Romanian Deadlift
5 Hang Muscle Cleans
5 Front Rack Elbow Rotations (Each)
5 Front Squats
5 Strict Press and Reach
5 Push Press
Movement Prep
5 Pausing Deadlifts
5 Deadlifts
5 Pausing Front Squats
5 Front Squats
5 Pausing Push Jerks
5 Push Jerks
Metcon
Partners share the run and switch holding the med ball every 100 meters.
Weight increases after each set.
Flow looks like this:
400m shared run
50 reps of everything
400m shared run
40 reps of everything
400m shared run
30 reps of everything
400m shared run
20 reps of everything
Metcon (Time)
Teams of 2
4 Rounds For Time (30 Minute Time Cap):
400 Meter Partner Med-ball Run (20/14)
50-40-30-20:
Deadlifts
Front Squats
Jerks
Barbell Weights:
Males: 115-135 -155-175
Females: 85-95-105-115
