Sicko Mode

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute

Easy Row

Active Samson + Air Squat

45 Seconds

Moderate Row

Push-up to Down Dog

30 Seconds

Faster Row

Jumping Air Squats

Modified Barbell Warmup

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Front Squats

5 Strict Press & Reach

Mobility

Piegon Pose With Lat Reach- 1 minute each side

Movement Prep

3 Hang Power Cleans

3 Front Squats

3 Push Presses

5 Hang Squat Clean Thrusters (Resetting in Front Rack)

Build to Lighter Weight

3 Hang Squat Clean Thrusters

Metcon

Metcon (Time)

21-15-9:

Row Calories

10m Shuttle Runs

Directly Into…

21 Hang Squat Clean Thrusters (135/95)

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