Fight or Flight

Hammonasset CrossFit – CrossFit

Warm-up

2 Rounds

45 Seconds Squats to Medicine Ball

45 Seconds PVC Pass Throughs

45 Seconds Box Step-ups

45 Seconds PVC Overhead Squats

45 Seconds Easy Row

*15 Seconds of Transition Between Movements (10 Minutes Total)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Medicine Ball Thoracic Opener: 1-2 Minutes

Barbell Ankle Stretch: 1 Minute

Movement Prep

10 Small Hops + 10 Tall Hops (Get the Calves Warm-up Up)

3 Box Jumps

5 Front Squat

5 Push Press

5 Thrusters

5 Wallballs

Establish Front Rack Position

5 Pausing Front Squats (2 Second Pause in Bottom)

5 Jump Shrugs (Straight Arms)

5 High Pulls

5 Hang Power Snatches

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Hang Power Snatches (95/65)

20 Box Jumps (24/20)

20 Front Squats (95/65)

20/15 Calorie Row

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