Keep it Up

Hammonasset CrossFit – CrossFit

Warm-up

2x:

30 Seconds

Easy Row

Straight Leg Swings (Right Side)

Easy Row

Straight Leg Swings (Left Side)

Easy Row

Down Dog

EMOM

EMOM 8

1. 2 Turkish Get Ups

2. 15 Sit-ups

Build in weight on Turkish Get Ups for a heavy set of 2.

Turkish Get Up

Metcon

Give athletes time to warm-up Power Clean

Metcon (AMRAP – Reps)

8 Rounds:

40 Seconds Power Cleans (115/85)

20 Seconds Rest

40 Seconds Row Calories

20 Seconds Rest

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