Jacquelyn

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Row

Mountain Climbers

Moderate Row

Push-up to Down Dog

Faster Row

Air Squats

20 Seconds

Hollow Hold

Barbell Back Squats

Arch Hold

Medicine Ball Front Squats

Medicine Ball Twists

Jumping Medicine Ball Squats

Mobility

Warrior Squats- 45 seconds

https://youtu.be/O2f7Cn9yuh8

Med Ball Squat Hold- 45 seconds

Weightlifting

Review the Back Squat

Back Squat (5-5-3-3-3-3+)

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

*may add 10# to percentages*

Movement Prep

5 Front Squats

5 Wallballs

5 Scap Pull-ups

5 Jumping Kips with Feet Forward

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Metcon

Metcon (Time)

For Time:

1000 Meter Row

50 Wallballs (20/14)

30 Toes to Bar

Stretch/Mobility

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