Step Down

Hammonasset CrossFit – CrossFit

Warm-up

25’ Walking Samson

10 Air Squats

25’ Walking Spidermans

10 Air Squats

25’ Bear Crawl Forward

10 Air Squats

25’ Bear Crawl Backwards

10 Air Squats

25’ Walking Lunge

Barbell Warmup

10 Sumo Deadlifts

10 Back Squats

10 Sumo Stance Good Mornings

Mobility

Couch Stretch: 45 Seconds Each Side

Barbell Internal Rotation: 45 Seconds Each Side

Warrior Squats: 1 Minute

Movement Prep

5 Pausing Back Squats

5 Back Squats

3 Sumo Deadlifts

3 Sumo Deadlift + Shrug

3 Sumo Deadlift High Pulls (Slow)

3 Sumo Deadlift High Pulls (Fast)

Weightlifting

On the Minute x 10:

2 Back Squats

* 20 back squats total

* Option 1: Start out relatively light and build

* Option 2: Stay at moderate weight across

Back Squat

Metcon

Metcon (Time)

3 Rounds:

30 Sumo Deadlift High Pulls (95/65)

150′ Walking Lunge

Share