Blockbuster

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

30 Seconds

Easy Row

Active Spidermans

Front Rack Stretch

Moderate Row

Inchworms to Push-ups

Chest Stretch

Faster Row

Slow Air Squats

Wrist Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Movement Prep

Push-ups

*15 Second Hold at Each (Resting Between): *

Top Position

Halfway Down

Chest Touching Floor

5 Push-ups

Power Cleans

5 Hang Muscle Cleans

5 Muscle Cleans

5 Power Cleans

Build to Workout Weights

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 35/25 Calorie Row

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 25/18 Calorie Row

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Row

Max Rounds of “The Chief” (175/125)

1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats

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