The Last Day
Hammonasset Conditioning + Fitness – CrossFit
Warm-up
6 Minutes For Quality With a Buddy
Buddy 1
Moderate Row
Buddy 2
1 Round:
5 Push-up to Down Dog
5 Pausing Barbell Bent Over Rows (2 Seconds on Chest)
5 Barbell Strict Press & Reach
Switch Stations After Buddy Completes Full Round of 5-5-5
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Child’s Pose: 1 Minute
Wrist Stretch: 1 Minute
Front Rack Stretch: 1 Minute
Movement Prep
5 Pausing Dips on Wall (3 Seconds in Dip)
5 Dip and Drives on Wall
5 Pausing Dips with Barbell (3 Seconds in Dip)
5 Push Press
5 Push Jerks
10 Scap Pull-ups
10 Second Hollow Hold on Bar
10 Second Arch Hold on Bar
1-3 Strict Pull-ups
5 Kip Swings
5 Pull-ups
Metcon (Time)
For Time:
Buy-In: 50/35 Calorie Row
21-15-9
Shoulder to Overhead (135/95)
Pull-ups
Cash-Out: 50/35 Calorie Row