Cement Truck

Hammonasset CrossFit – CrossFit

Warm-up

AMRAP 3:

Alternating with a Buddy:

Buddy 1: 30 Second Row (Increase Pace Each Round)

Buddy 2: 30 Second Hollow Hold

AMRAP 3:

Alternating with a Buddy:

Buddy 1: 30 Second Push-up to Down Dog

Buddy 2: 30 Second Arch Hold

AMRAP 3:

Together with Buddy:

100 Meter Run

10 Synchro Sit-ups

Mobility

Couch Stretch: 1 minute each side

Movement Prep

15 Scap Pull-ups

15 Second Hollow Hold on Bar

15 Second Arch Hold on Bar

10 Seconds Kip Swing

10 Second Knees Up

10 Seconds Knees Higher

Metcon

Score is slowest round.

Metcon (Time)

Every 5 Minutes x 5 Rounds:

400 Meter Run

12/9 Calorie Row

15 Toes to Bar

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