Dude

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Single Unders

Push-up to Down Dog

Single Unders

Inchworm to Push-up

Single Unders

Active Divebombers

Modified Barbell Warmup

30 Seconds Each

Good Mornings

Strict Press & Reach

Romanian Deadlifts

Strict Press & Reach

Deadlifts

Strict Press & Reach

Mobility

Movement Prep

30 Seconds of Double Taps

30 Seconds of Double Under Practice

15 Second Lockout Hold

15 Second Tripod Hold

3 Slow Negatives

1-3 Strict Handstand Push-ups

1 Minute PVC Hinge Drill

30 Seconds Slow Barbell Deadlifts

Weightlifting

Spend 15 minutes building to a heavy set of 5 Deadlifts.

Deadlift (Heavy set of 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders

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