Hammonasset CrossFit – CrossFit
Warm-up
1 mile run with a friend
Then:
8 PVC Pass Throughs
8 PVC Fig 8’s (4 each direction)
8 PVC OH Squats
Foam roll/banded mobility
Skill Work
Metcon (No Measure)
EMOM 9
9 Shoulder Shrugs
6 Kipping Swings
3 Jumping muscle ups
Metcon
Review Thruster, warm up to working weight
Metcon (Time)
Complete
50 Thrusters (95/65)
50 Burpee over Barbell
You decide how to break up this workout. Note in comments how you divided the work
Finisher
Abs–Coach’s Choice
