Speed Bump

Hammonasset CrossFit – CrossFit

Warm-up

300m Run or Row

:15 sec Samson Stretch (each leg)

:30 sec Hollow Hold

10 Scap Pull-ups

5 Burpees

:15 sec Spiderman Stretch (each leg)

:30 sec Arch Hold

5 Kip Swings

5 Burpees

10 Air Squats

5 Push-up to Down Dog

1-3 Strict Toes to Bar (or Straight Leg Lift as high as possible)

7-10 Kips – Gradually Building to Toes to Bar

Mobility

Warrior Squats: 1 Minute

Front Rack Stretch: 1 Minute

Metcon

Review Hang Power Clean and Thruster movements.

Allow time to warm up to Metcon weights.

Metcon (Time)

Teams of 2

For Time (35 Minute Time Cap):

2 Rounds

20 Bar-Facing Burpees

20 Hang Power Cleans (95/65)

20 Toes to Bar

20 Thrusters (95/65)

60 Calorie Row

2 Rounds:

20 Bar-Facing Burpees

20 Hang Power Cleans (115/80)

20 Toes to Bar

20 Thrusters (115/80)

60 Calorie Row

2 Rounds:

20 Bar-Facing Burpees

20 Hang Power Cleans (135/95)

20 Toes to Bar

20 Thrusters (135/95)

Group Stretch

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