Winwood

Hammonasset CrossFit – CrossFit

Warm-up

500m Row

2x:

10 Air Squats

10 Slow Sit-ups

5 Modified Burpees

Mobility

Pigeon Pose with Lat Reach: 1 minute each side

Child’s Pose: 1 minute

Weightlifting

Review Back Squat and give athletes 15 minutes to work to a set of 3+ reps.

Back Squat (5-5-3-3-3-3+)

40%-45%-55%-65%-75%-85%

Metcon

Metcon (Time)

200 Burpees

EMOM 10 Sit-ups

Time cap: 20 minutes

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