Deadhead

Hammonasset CrossFit – CrossFit

Warm-up

AMRAP 7:

200 Meter Row

100’ Bear Crawl

10 PVC/Barbell Romanian Deadlifts

Mobility

Plate Calf/Ankle Stretch: 30-45 Seconds Each Side

Banded Hamstring Stretch: 30-45 Seconds Each Side

Movement Prep

Push Jerk Prep

5 Dips

5 Dips & Drives (no Arms)

5 Push Jerks

Deadlift Prep

Establish Bar & Foot Position

5 Bottom Half Deadlifts (Mid-shin to knee)

5 Deadlifts

Weightlifting

Deadlift (5-5-5-5-5-5+)

40%-45%-55%-60%-70%-80%

Metcon

Metcon (Time)

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)

Group Stretch

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