Smooth Criminal

Hammonasset CrossFit – CrossFit

Warm-up

40 Seconds

Single Unders

Toe Touch to Air Squats

30 Seconds

Single Unders

Air Squats

20 Seconds

Single Unders

Jumping Air Squats

Posterior Primers

**No Bands **

*30 Seconds of Each:*

Bird Dogs

Side Plank (Each Side)

Medicine Ball Goblet Squat Holds

**Bands**

*30 Seconds of Each:*

Banded Glute Bridges

Banded Lateral Walks (Each Direction)

Banded Slow Squats

Medicine Ball Warmup

5 Deadlifts

5 Medicine Ball Cleans

5 Front Squats

5 Strict Presses

5 Thrusters

Weightlifting

Every 3 minutes for 15 minutes (5 Rounds):

3 Deadlifts

*Build each round to finish with a heavy set of 3 unbroken/touch & go reps.

Deadlift

Metcon

Smooth Criminal (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double-Unders

30 Wallballs (20/14)

15 Deadlifts (225/155)
DU Substitutions:

Reduce Reps

90 Seconds of Practice

120 Single Unders

Group Stretch

Share