Dirt Road

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds:

Easy Row

Up Dog

Front Plank

100m Jog

Down Dog

Right Side Plank

Faster Row

Push-up to Down Dog

Left Side Plank

30 Seconds *Completed with light kettlebell*

Right Side Farmers Walk

Right Side Bent Over Rows

Left Side Farmers Walk

Left Side Bent Over Rows

Movement Prep

Sit-up Prep:

Establish Finish Position

20 Seconds AbMat Sit-ups

Farmers Carry Prep:

Establish Body Position

50 Foot Farmers Carry (Lighter Weight)

50 Foot Farmers Carry (Workout Weight)

Strict Pull-up Prep:

10 Scap Pull-ups

10 Second Hollow Hold on Bar

1-3 Strict Pull-ups

Metcon

Metcon (Time)

3 Rounds:

30 AbMat Sit-ups

15/12 Calorie Row

10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

2 Rounds:

30 AbMat Sit-ups

15/12 Calorie Row

10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

1 Rounds:

30 AbMat Sit-ups

15/12 Calorie Row

10 Strict Pull-ups
Strict Pull-up Substitutions:

Reduce Reps

Banded Pull-ups

Ring Rows

Group Stretch

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