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Hammonasset CrossFit – CrossFit

Warm-up

250m Row

10 Air Squats

5 Burpees

250m Row

10 Good Mornings

5 Inchworms

Mobility

Banded hamstring stretch- 45 seconds each leg

Scorpion chest stretch- 1 minute (alternating throughout)

Skill Work

EMOM 12

1. 2-3 Wall Walks

2. 10 Pistols/Variations (5 each leg)

3. 30 second Hollow Hold

4. 7-10 Ring/Box Dips

Metcon

Give athletes time to build to workout weight.

Metcon (Time)

15-12-9-6-3:

Deadlifts (185/135)

Barbell Facing Burpees

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