Frank the Tank

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

30 Seconds

Medicine Ball Deadlifts

Push-up to Down Dog

Glute Bridges

Medicine Ball Strict Press

Push-up to Down Down

Single Leg Glute Bridges (30 Seconds Each)

Medicine Ball Squats

Push-up to Down Dog

Front Plank Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Movement Prep

Wall Balls

5 Med Ball Front Squats

5 Med Ball Thrusters

5 Wallballs

Deadlifts

Establish Starting Position

7 Pausing Deadlifts

Build to All Workout Weights

*Pause 2 Seconds at Mid-Shin to Establish “Laces” Start Position

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

Metcon (AMRAP – Reps)

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 minutes

Metcon (AMRAP – Reps)

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

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