Rush Hour

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute

Easy Row

Push-up to Down Dog

PVC Pass Throughs

45 Seconds

Moderate Row

Inchworm to Push-up

PVC Lat Stretch

https://youtu.be/loMyjjEc7_0

30 Seconds

Faster Row

Up Dog to Down Dog

PVC Pass Throughs (More Narrow)

Mobility

Post Chest Stretch: 45 seconds each side

Post Underarm Stretch: 45 seconds each side

Movement Prep

5 Spidermans (Each Side)

5 Frog Hops

5 Lateral Bar Burpees

5 High Hang Power Snatches

5 Hang Power Snatches

5 Snatch Pulls

5 Power Snatches

Build to workout weight

Metcon

Choose your “Isabel” weight.

Score is SLOWEST round.

Metcon (Time)

On the 4:00 x 5 Rounds:

14/10 Calorie Row

10 Lateral Barbell Burpees

5 Power Snatches (135/95)

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