Freedom Sauce

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds each:

Easy Row

Active Spidermans

Easy-Moderate Row

PVC Pass Throughs

Moderate Row

Air Squats

Faster Row

PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Movement Prep

Teach/Review OH Squat then move into Movement Prep:

Establish Overhead Position with PVC

5 Pausing PVC Overhead Squats

5 Pausing Barbell Overhead Squats

5 Overhead Squats

– – – – – – – – – – – – – – – – – – – – – – – – – – –

Build to 1st Workout Weight

Metcon

Metcon (AMRAP – Reps)

AMRAP 3:

18 Overhead Squats (75/55)

18 Burpee Over Bar

Max Calorie Row

Rest 3 min
Score=Calories rowed

Metcon (AMRAP – Reps)

AMRAP 3:

15 Overhead Squats (95/65)

15 Burpee Over Bar

Max Calorie Row

Rest 3 min
Score=Calories rowed

Metcon (AMRAP – Reps)

AMRAP 3:

12 Overhead Squats (115/80)

12 Burpee Over Bar

Max Calorie Row

Rest 3 min
Score=Calories rowed

Metcon (AMRAP – Reps)

AMRAP 3:

9 Overhead Squats (135/95)

9 Burpee Over Bar

Max Calorie Row
Score=Calories rowed

Group Stretch

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