Hammonasset CrossFit – CrossFit
Warm-up
2x Around Alternating Stations With a Buddy:
1 Minute Row
30 Seconds Front Rack Stretch + 30 Seconds Air Squats
1 Minute Row
30 Seconds Pigeon Right Leg + 30 Seconds Pigeon Left Leg
1 Minute Row
30 Seconds Child’s Pose + 30 Seconds Wall Sit
Mobility
Barbell Ankle Stretch: 1 Minute
Movement Prep
Review Front Squat form and perform 5-10 empty barbell Front Squats.
Weightlifting
Spend 15 minutes building to a heavy set of 3 Front Squats.
Front Squat (Heavy set of 3)
Metcon
Metcon (Time)
2 Rounds:
25 Front Squats (115/85)
35/25 Calorie Row
