Three Amigos

Hammonasset CrossFit – CrossFit

Warm-up

20 Seconds Each Stretch

Quad Stretch (Pull Foot to Butt)

Knee Hugs (Hug Knee Into Chest)

Straight Leg Kicks

100 Meter Run (Easy)

Side Lunges

Cossack Squats

Air Squats

100 Meter Run (Moderate)

Active Spidermans

Active Samson

Inchworm to Push-up

100 Meter Run (Faster)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Side

Barbell Assisted Straddle Stretch: 1 Minute

Movement Prep

5 Top Half Deadlifts (Above the Knee)

5 Full Deadlifts

.

5 High Hang Power Cleans

5 Hang Power Cleans

.

5 Strict Press

5 Push Press

5 Push Jerks

Build to Workout Weights with Team

Metcon

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

120 Deadlifts (155/105)

600 Meter Run

90 Hang Power Cleans (155/105)

600 Meter Run

60 Push Jerks (155/105)

600 Meter Run

150/105 Calorie Row

60 Push Jerks (135/95)

600 Meter Run

90 Hang Power Cleans (135/95)

600 Meter Run

120 Deadlifts (135/95)

600 Meter Run

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