That’s Just It

Hammonasset CrossFit – CrossFit

Warm-up

400m Run or 500m Row

2x:

5 Burpees

10 Air Squats

10 PVC Pass Throughs

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Pigeon Pose- 1 min each side

Child’s Pose on KB- 1 min

KB Squat Hold “mini tabata”- 4 rounds 20 sec on 10 sec off

Movement Prep

5 KB Deadlifts

5 KB Russian Swings

5 KB Swings

Weightlifting

Give athletes 15 minutes to work towards a heavy set of 5 Back Squats. Aim to start around 55% of 1RM.

Back Squat (5 Reps)

Metcon

Metcon (Time)

21-15-9

Kettlebell Swings (70/53)

Burpees

Share