Assault on DT

Hammonasset CrossFit – CrossFit

Warm-up

200 Meter Run

30 Seconds

Inchworms

Hollow Hold

Push-up Shoulder Taps

Glute Bridges

Down Dog

Left Leg Glute Bridges

Push-up to Down Dog

Right Leg Glute Bridges

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose: 30 Seconds

Front Rack Stretch: 30 Seconds

Movement Prep

Deadlift

Establish Upper Body Position

10 Deadlifts

Hang Power Clean

Establish Upper Body Position

3 High Hang Power Cleans

3 Hang Power Cleans

Push Jerk

Establish Upper Body Position

3 Push Press

3 Push Jerks

Metcon

Metcon (Time)

5 Rounds:

200 Meter Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 135/95

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