Chest Hair

Hammonasset CrossFit – CrossFit

Warm-up

45 Seconds

Easy Shuttle Runs

Slow Air Squats

Moderate Shuttle Runs

Push-up to Down Dog

Faster Shuttle Runs

1 Inchworm to Push-up + 3 Jumping Air Squats

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 60 Seconds

Wrist Stretch: 60 Seconds

Weightlifting

Back Squat (5-5-5-5-5-5+)

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

Metcon

Metcon (Time)

For Time:

25 Thrusters (95/65)

400 Meter Run

25 Chest to Bar Pull-ups

400 Meter Run

25 Thrusters (95/65)

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