Heartbreak Kid

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Single Unders

Active Samson

Barbell Bent Over Rows

Higher Single Unders

Pausing Air Squats

Barbell Standing High Pulls (No Hips, Just Elbows High)

Faster Single Unders

Push-up to Down Dog

Barbell Front Squats

Mobility

Banded Glute Activation

2 Rounds:

20 Seconds Squats

20 Seconds Glute Bridges

10 Seconds Lateral Steps Right

10 Seconds Lateral Steps Left

Barbell Calf Smash: 1 Minute Each Side

Weightlifting

Paused Front Squat (Build to a Heavy 3 )

Metcon

Metcon (Time)

3 Rounds:

10 Front Squats (Rx+ 185/135) (Rx 135/95)

20 Chest to Bar Pull-ups (Rx+) ( Rx Chin Over Bar)

50 Double Unders

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