2/5/2020

HammerOut CrossFit – CrossFit

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Warm-up

Dynamic Warm up (No Measure)

Frankenstein’s

20 Jumping Jacks

Lunges

Butt Kickers

High Knees

Caterpillars

Shoulder Rotation

Neck Rotation

Buckle Up (3 Rounds for calories)

Buckle Up”

AMRAP 5:

200’ Walking Lunge (No Weight)

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

100’ Dumbbell Walking Lunge

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

200’ Walking Lunge (No Weight)

50 AbMat Sit-ups

Max Calorie Row

Weights

Performance: 50/35#

Fitness: 35/20#
Walking Lunges:

The weighted Lunges are completed with a single dumbbell, at a weight that allows you to complete the entire 100 feet without stopping

Hold the dumbbell wherever is most comfortable for the weighted lunges

On each style of lunge, make sure the back knee touches the ground and that the hips reach full extension between steps

Body Armor

Metcon (No Measure)

Alternating On the Minute x 12 (3 Rounds):

Minute 1: 8 Barbell Romanian Deadlifts

Minute 2: 30% Max Strict Handstand Push-ups

Minute 3: 20 Weighted AbMat Sit-Up

Minute 4: 30% Max Strict Handstand Push-ups
SUBS

Strict Handstand Push-ups

Feet on Box (Reduces Weight Being Pressed)

30″ Handstand Hold

Double Dumbbell Strict Press

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