Wednesday

Hammonasset CrossFit – CrossFit

Warm-up

4 minutes on Rower

Dynamic Movements

Banded Dead bug https://www.youtube.com/watch?v=CnesQidamMw

x 10 each side

Forward Cross Crawl https://www.youtube.com/watch?v=OeMW1Oh2yEE

Cross Under Lunge https://www.youtube.com/watch?v=AnlqzGQtTyo

Front Rack Stretch https://www.youtube.com/watch?v=a5nBPPyg2oQ

Weightlifting

Front Squat

Every 2 minutes for 14 minutes

Set 1: 4 reps @ 70%

Set 2: 3 reps @ 75%

Set 3: 2 @ 80%

Set 4: 4 reps @ 75%

Set 5: 3 reps @ 80%

Set 6: 2 reps @ 85%

Set 7: 6 @ 70%

*recored 85%

Metcon

Metcon (3 Rounds for reps)

AMRAP 5 min:

5 Power Snatch 95/65

10 Hand Release Pushups

15 Cal Row

Rest 3 minutes

Repeat 3 sets

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