Bar Crawl

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds Push-up to Down Dog

30 Seconds Front Plank

1 Minute Chest Stretch on Wall

30 Seconds Air Squats

30 Seconds Glute Bridges

1 Minute Front Rack Stretch

30 Seconds Inchworm to Push-up

30 Seconds Alternating Bird Dogs

1 Minute Barbell Straddle Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press + Reach

5 Romanian Deadlifts

5 Front Squats

Movement Prep

Review all barbell movements and build to all workout weights in reverse order:

1. Deadlift

2. Front Squat

3. Bench Press

Metcon

Partners will spilt reps evenly aside from the AMRAP. Partner up even if your partner is doing a different weight.

Metcon (AMRAP – Reps)

Teams of 2

AMRAP 7:

30 Bench Press (135/95)

30 Bench Press (155/105)

Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

30 Front Squats (135/95)

30 Front Squats (155/105)

Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:

30 Deadlifts (185/135)

30 Deadlifts (225/155)

Max Deadlifts (275/185)

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