Pharmacy

Hammonasset CrossFit – CrossFit

Warm-up

Teams of 2 Relay

AMRAP 8:

25’ AbMat Overhead Walking Lunge (Right Arm)

5 AbMat Sit-ups

25’ AbMat Overhead Walking Lunge (Left Arm)

*Other Parter: Dumbbell Front Rack Hold (35’s/25’s) *

Mobility

Couch Stretch: 1 minute each side

Movement Prep

Performed With Lighter Weight:

5 Deadlifts

5 Clean Pulls

10 Second Front Rack Hold (Quarter Squat)

5 Hang Power Cleans

Metcon

Use two Dumbbells

Metcon (Time)

5 Rounds:

100′ Walking Lunge (No Weight)

30 AbMat Sit-ups

10 Dumbbell Hang Power Cleans (45s/30s)
Lunge Substitutions:

30 Reverse Lunges or Box Step-ups (Can Be Easier on the Knees)

Stretch/Mobility

Share