Adele

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Row

Push-up to Down Dog

Air Squats

30 Seconds

Single Unders

Active Samson

Sit-ups

30 Seconds

Row

Inchworms

Med Ball Front Squats

Mobility

Warrior Squats (w/o barbell): 1 Minute (https://youtu.be/O2f7Cn9yuh8)

Front Rack Stretch: 1 Minute

Med Ball Squat Hold: 1 Minute

Movement Prep

Review Med Ball Squat Clean:

3 Deadlifts

3 Deadlift-Shrugs

3 Front Squats

3 Pull Unders

3 Medicine Ball Squat Cleans

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Cal Row

1 Minute Medicine Ball Squat Cleans (20/14)

1 Minute AbMat Sit-ups

1 Minute Rest
Score is total reps across the 5 rounds

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