Bad Blood

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Row

Medicine Ball Deadlifts

Moderate Row

Medicine Ball Front Squats

Faster Row

Medicine Ball Thrusters

Barbell Warmup

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Elbow Rotations

5 Good Mornings

5 Back Squats

Mobility

Child’s Pose on Medicine Ball: 1 Minute

Medicine Ball Squat Hold: 1 Minute

Movement Prep

Push Press Prep:

5 Strict Press

5 Dip and Holds

5 Push Presses

Wallball Prep:

5 Strict Presses

5 Push Presses

5 Front Squats

5 Wallballs

*Build to Barbell Workout Weight *

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Push Presses (95/65)

1 Minute Calorie Row

1 Minute Rest

Group Stretch

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