Hammonasset CrossFit – 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
