It Takes Two

Hammonasset CrossFit – CrossFit

Warm-up

300m Run OR 400m Row

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations each side

5 Strict Press and Reach

5 RDLs

5 Front Squats

Metcon

Review movement standards and warm up bar movements

Metcon (Time)

Partner Chipper for Time:

100 DUs (300 Singles)

90 Deadlifts (95/65)

80 KB Swings (53/35)

70 Burpees

60 TTB (scale KTE, KTC)

50 Push Press (95/65)

40 Box Jumps

30 Power Cleans (95/65)

20 Pull-ups

10 OH Squat (95/65)
Complete chipper in teams of 2 with one partner working at a time. Split reps evenly.

Stretch/Mobility

Group Stretch

Share