Hot Mess

Hammonasset Conditioning + Fitness – 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

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