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Hammonasset CrossFit – CrossFit

Warm-up

300m Row

2-3x:

10 Alternating Side Lunges

10 Light DB Strict Presses

10 meter Straight Leg Bear Crawl

10 meter Forward Crab Walk

10 meter Backwards Crab Walk

10 Banded Pass Throughs

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Wrist Stretch – :45 Seconds

Chest Stretch/Scorpion – 45 Seconds

Child’s Pose – 45 Seconds

Weightlifting

Movement Prep

45 Seconds Foam Roller Good Mornings (https://youtu.be/BGhYsoHLgwk)

30 Seconds Barbell Hip Hinges (Hip to Knee)

10 Floor Push Downs (Mid-Shin to Knee)

5 Deadlifts

Build to Starting Weight

On the 1:30 x 7:

10 Anchored Sit-ups

7-6-5-4-3-2-1 Deadlifts

Deadlift (7-6-5-4-3-2-1)

*Build to heavy single

Metcon

Metcon (Time)

4 Rounds:

21 Deadlifts (135/95)

150′ Walking Lunge

9 Strict Handstand Push-ups
Rx Strict HSPU=full ROM (one abmat w/25# plates or the blue mat)

HSPU Substitutions:

1-2 abmats

Box Pike Push-ups

Pike Push-ups from the floor

*Goal is to stay strict–no kipping substitution!

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