Jelly Belly

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Row

Active Spidermans

Moderate Row

Active Samsons

Faster Row

Push-up to Down Dog

30 Seconds

Barbell Good Mornings

Front Plank

Barbell Romanian Deadlifts

Right Side Plank

Barbell Deadlifts

Left Side Plank

Movement Prep

5 Pausing Deadlifts^

5 Deadlifts

Build to Workout Weight

^Pause in the bottom of each rep and pretend to lift the bar without lifting it

Metcon

Metcon (Time)

50 AbMat Sit-Ups

25/18 Cal Row

10 Deadlifts (275/185)

40 Sit-Ups

20/14 Cal Row

8 Deadlifts

30 Sit-Ups

15/10 Cal Row

6 Deadlifts

20 Sit-Ups

10/7 Cal Row

4 Deadlifts

10 Sit-Ups

5/3 Cal Row

2 Deadlifts

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