4-Wheel Drive

Hammonasset CrossFit – CrossFit

Warm-up

500m Row

2-3 Rounds:

10 Low Box Step-ups

10 Push-ups

20 Mountain Climbers with Hands on Box

10 Straight Leg Burpees (No Chest Contact)

10 Shuttle Runs

Mobility

10 PVC/Banded Pass Throughs

30 sec Wall Chest Stretch (each side)

30 sec Wall Ankle Stretch (each side)

Weightlifting

Bench Press (5-5-3-3-3-3+)

40%-45%-55%-65%-75%-85%

*may add 5# to percentages*

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

AMRAP 4:

21/15 Calorie Row

15 Burpee Box Jumps

Max 10 Meter Shuttle Runs In Time Remaining

*Rest 4 Minutes Between*
Score is total 10 meter shuttle runs over the 3 rounds

Group Stretch

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