Fish Out of Water

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute

Easy Shuttle Runs

3 Air Squats + 1 Straight Leg Inchworm to Push-up

45 Seconds

Moderate Shuttle Runs

Active Spidermans

30 Seconds

Faster Shuttle Runs

Push-up to Down Dog

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Pigeon Pose + Wrist Stretch: 1 Minute Each Side

Movement Prep

Air Squats

5 Pausing Air Squats (Pausing at the Top)

5 Air Squats

Push-ups

20 Second Push-up Plank Hold

6 Push-ups

Power Cleans

5 Pausing Power Cleans (Pause for 2 Seconds at the Knee)

5 Power Cleans

Metcon

Metcon (Time)

For Time:

1 Mile Run

Rest 2 Minutes

10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief”:

3 Power Cleans (155/105)

6 Push-ups

9 Air Squats

Share