Hammonasset CrossFit – 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
