monday

Hammonasset CrossFit – CrossFit

Warm-up

Dynamic Movements

100m run

5 Med Ball Hamstring curls

5 Inch Worm with push up

5 Up/Down dog

Weightlifting

Push Jerk

only record your Jerk weight here. This is not a seperate component

Metcon (Weight)

EMOM 5

Drop Split https://www.catalystathletics.com/exercise/417/Drop-To-Split/

right into

10 EMOM

1 Jerk Dip + 1 Push Jerk, work up to 75-80%

Metcon

Metcon (No Measure)

Every 8 minutes for 24 minutes:

800m Row

12 Burpees over rower (sub: 12 Burpee over bar)

10-12 Pull ups (sub: 12 ring rows)

*pick a pullup number and stick with it!

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