Bar Rescue

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds (*Warmup completed with 15/10 plates )

Plate Romanian Deadlifts

Plate Front Raises

Plate Deadlifts

Plate Overhead Reverse Lunges

Plate Counterbalance Squats

Plate Ground to Overhead

Barbell Warmup:

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

Wrist Stretch: 1 Minute

Movement Prep

Deadlift Prep:

Establish Set-up Position

10 Deadlifts

Push Press Prep:

10 Second Dip Hold

5 Dips

5 Strict Presses from a Dip

5 Push Presses

Weightlifting

Bench Press (5-5-3-3-3-3+)

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

Metcon

Metcon (Time)

5 Rounds:

21 Deadlifts (115/85)

12 Push Presses

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