Me Three

Hammonasset CrossFit – CrossFit

Warm-up

300m Group Run

30 Seconds Each Movement:

Low Box Step-ups

Sit-ups

Scap Pull-ups

Low Box Jumps

Air Squats

Kip Swings/Ring Rows/Pull-ups

Low Box Jump Overs

Easy Burpees

Knee Raises

Barbell Work

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Snatch Grip Push Press

5 Overhead Squats

Mobility

Child’s Pose on Box: 45-60 Seconds

Barbell Front Squat Hold: 45-60 Seconds

Movement Prep

Review Barbell Movements:

3 Overhead Squats

3 Thrusters

3 Front Squats

3 Clusters

.

Build to Workout Weights

Metcon

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

100 Pull-ups

100 Overhead Squats (75/55)

80 Box Jump Overs (24/20)

80 Thrusters (95/65)

60 Toes to Bar

60 Front Squats (115/80)

40 Burpee Box Jumps (24/20)

40 Clusters (135/95)
One athlete working at a time. Split reps as evenly as possible.

Group Stretch

Share