Hammonasset CrossFit – CrossFit
Warm-up
8 Minutes for Quality (Alternating With a Buddy):
Station 1:
Row
*Increasing Pace Each Round*
Station 2:
30 Seconds Wall Sit (Just Below Parallel)
30 Seconds Front Plank
*Change stations when buddy is done with the wall sit & plank station*
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Movement Prep
Air Squats
20 Second Active Squat Hold (Below Parallel)
10 Air Squats
Push-ups
15 Second Active Bottom Plank (Hips Off Ground, Chest Touching)
3 Push-ups
15 Second Top Push-up Plank
3 Push-ups
Power Cleans
5 High Hang Power Cleans (Pockets)
5 Hang Power Cleans (Above Knee)
5 Power Cleans (Mid-shin)
Metcon
Metcon (Time)
For Time:
2k Row
10 Rounds of “Heavy Chief” (155/105)
1 Round of “Heavy Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
