Hammonasset CrossFit – CrossFit
Warm-up
30 Seconds
Easy Row
Push-up to Down Dog
Banded Pull-Aparts
Moderate Row
Front Plank
Banded Pull-Aparts
Faster Row
Shoulder Taps
Banded Pull-Aparts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Movement Prep
10 Scap Pull-ups
1-3 Strict Pull-ups
10 PVC Standing Bench Press
5 Push-ups
5 Empty Barbell Bench Press
Weightlifting
Give athletes 15 minutes to build to a heavy set of 3.
Bench Press
Metcon
Metcon (AMRAP – Reps)
Tabata:
Strict Pull-ups
Rower Calories
Push-ups
Rower Calories
