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Hammonasset CrossFit – CrossFit

Warm-up

For Quality:

2 Inchworms (no push-up)

2 Push-ups

2 Broad Jumps

4 Inchworms

4 Push-ups

4 Broad Jumps

6 Inchworms

6 Push-ups

6 Broad Jumps

Weightlifting

Home Gym

Back Squat ( Build to a Heavy Set of 5)

Metcon

Home Gym

Metcon (Time)

3 Rounds For Time:

50 Air Squats

35 Push-ups

25/18 Calorie Row

Metcon

With Equipment

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 15:00:

2 Strict Pull-Ups

2 Single Arm Dumbbell Squat Cleans

2 Dumbbell Facing Burpees

4 Strict Pull-Ups

4 Single Arm Dumbbell Squat Cleans

4 Dumbbell Facing Burpees

*Continue adding 2 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.
If no pull-up bar, sub Pull-ups for Renegade Rows. If only 1 Dumbbell, sub for Single Arm Bent Over Row.

Metcon

Without Equipment

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 15:00:

2 Odd-Object to Shoulder Video: https://youtu.be/XFG7MQU1uS0

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd- Object Facing Burpees

*Continue to add 2 reps to each movement

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