6/30/2020

HammerOut CrossFit – CrossFit

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Warm-up

1 Minute Row

10 Lateral Box Step-ups (Each Side)

15 AbMat Sit-ups

20 Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (Time)

Gymnastic Capacity

21-18-15-12-9:

Kettlebell Swings (53/35)

Kipping Handstand Push-ups

After Each Round: 50′ Handstand Walk
Substitutions

Hand Stand Walk

– 1 Minute of Practice

– 30 Seconds Handstand Weight Shifting

– 30 Seconds Shoulder Taps

Hot Route (Time)

For Time: 20 Minute Time Cap

Buy-In: 1 Mile Run

Directly Into 3 Rounds:

50′ Single Dumbbell Overhead Walking Lunge (Left)

50′ Single Dumbbell Overhead Walking Lunge (Right)

30 Alternating Pistols

10 Devil’s Press (50’s/35’s)
Substitutions

1 MILE RUN

– 2k Row

– 100/75 Calorie Assault Bike

– 1200 Meter Air Runner

PISTOLS

– Reduce Reps

– 90 Seconds of Practice

– Single Leg Squats to Box

DEVIL’S PRESS

– Reduce Weight

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