Shrute Farms

Hammonasset CrossFit – CrossFit

Warm-up

45 Seconds

Alternating Single Leg Touches

Single Leg Alternating Dumbbell Romanian Deadlifts

Active Dive-bombers

Dumbbell Romanian Deadlifts

Push-up to Down Dog

*Warmup performed with light set of dumbbells

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Forearm Smash- 1 minute each side

Weightlifting

Deadlift (5-5-3-3-3-3+)

40%-45%-55%-65%-75%-85%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

100 Meter Farmers Carry (50s/35s)

30 AbMat Sit-ups

100 Meter Farmers Carry (50s/35s)

15 Deadlifts (205/145)

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