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Hammonasset CrossFit – CrossFit

Warm-up

EMOM 8

Minute 1: Easy Run (Shuttle Runs)

Minute 2: Stretch

Stretches

Round 1: Quad Stretch

Round 2: PVC Pass Throughs

Round 3: Child’s Pose

Round 4: Wrist Stretch (30 seconds each side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Shoulder Press (5-5-3-3-3-3+)

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

Metcon

Run after each set of push presses.

Metcon (Time)

21-15-9:

Push Press (95/65)

400 Meter Run

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