Take Five

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute Each

Easy Row

Body Weight Good Mornings

:45 Seconds Each

Active Spidermans

Light Banded Good Mornings

:30 Seconds Each

Push-up to Down Dog

Front Plank Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Movement Prep

10 Hinges with PVC Pipe (https://www.youtube.com/watch?v=BKkRoJUKv2c)

5 Empty Barbell Hinges (Hip to Knee)

5 Empty Barbell Deadlifts

Build to Workout Weights

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 30/25 Calorie Row

Directly Into…

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 25/20 Calorie Row

Directly Into…

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 15/10 Calorie Row

Directly Into…

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

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