The Last Day

Hammonasset CrossFit – CrossFit

Warm-up

6 Minutes For Quality With a Buddy

Buddy 1

Moderate Row

Buddy 2

1 Round:

5 Push-up to Down Dog

5 Pausing Barbell Bent Over Rows (2 Seconds on Chest)

5 Barbell Strict Press & Reach

Switch Stations After Buddy Completes Full Round of 5-5-5

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose: 1 Minute

Wrist Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Movement Prep

5 Pausing Dips on Wall (3 Seconds in Dip)

5 Dip and Drives on Wall

5 Pausing Dips with Barbell (3 Seconds in Dip)

5 Push Press

5 Push Jerks

10 Scap Pull-ups

10 Second Hollow Hold on Bar

10 Second Arch Hold on Bar

1-3 Strict Pull-ups

5 Kip Swings

5 Pull-ups

Metcon (Time)

For Time:

Buy-In: 50/35 Calorie Row

21-15-9

Shoulder to Overhead (135/95)

Pull-ups

Cash-Out: 50/35 Calorie Row

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