Nail Biter

Hammonasset CrossFit – CrossFit

Warm-up

3 Rounds:

1 Minute Row (Increasing Pace Each Round)

1 Minute PVC Movement + Stretch

1st Round: 30 Seconds Pass Throughs + 30 Seconds Active Dive-bombers

2nd Round: 30 Seconds Lat Stretch + 30 Seconds Slow Air Squats

3rd Round: 30 Seconds More Narrow Pass Throughs + 30 Seconds PVC Overhead Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

3 Snatch Grip Deadlifts

3 Snatch High Pulls

3 Hang Power Snatches

3 Power Snatches

4 Strict Presses

4 Push Presses

4 Front Squats

4 Thrusters

*Build to Workout Weight *

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

1 Minute Toes to Bar

1 Minute Power Snatches (75/55)

1 Minute Thrusters (75/55)

1 Minute Calorie Row

Rest 2 Minutes Between Rounds

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