Tuesday

Hammonasset CrossFit – CrossFit

Warm-up

run/row/bike 5 minutes

Dynamic Movements

Shoulder warmup (No Measure)

Row 250m

10 lite kb swings

10 inchworms

Run 200m

10 shoulder shrugs

10 burpees
review gymnastics

Gymnastics

Metcon (No Measure)

12 EMOM

1. 4-6 Jumping bar muscle up

2. 4-6 Strict Pullups

3. 4-6 Dip (any variation)

4. 10-12 KB DL 53/35

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2:

20 min AMRAP

Row 500m (or 400m run)

25 m Sled Push (challenging but do-able)

*partner completes full set before switching.

*If no partner just rest the time it took to complete set (1:1)

* Other options for sled:

-6 tire flips

-50m Med Ball run

-6 Front Squats (65-75%)

-3 Rope Climbs

* you can change up your options for sled each round

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