Thurs

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

Stretch/Mobility

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