6/17/2020

HammerOut CrossFit – CrossFit

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Warm-up

500 Meter Row

5 Wall walks

5 burpees

500 Meter Row

20 Banded Good Mornings

5 Burpees

500 Meter Row

10 Dumbbell Strict Press (3 second pause and stretch at the top)

5 Burpees

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Deadlift (5 Rep Max)

These reps should be completed without any pauses or resetting of the hands on the floor

Garage War (3 Rounds for reps)

3 Rounds For Reps:

1 Minute Double Dumbbell Thrusters

1 Minute Double Dumbbell Power Cleans

1 Minute Over-and-Back Dumbbell Hops

1 Minute Double Dumbbell Push Presses

1 Minute Burpees

1 Minute Rest

Dumbbells: 50’s/35’s

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