Last Call

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds:

Active Samson

Knuckle Drags

Activer Spidermans

Push-up to Down Dog

15 Seconds:

Front Plank

Air Squats

Push-ups

Front Plank

Air Squats

Push-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Pigeon Pose + Wrist Stretch: 1 Minute Each Leg/Wrist

Movement Prep

Review Bench Press, Hang Squat Clean and Deadlift.

Give athletes 10 minutes to warm-up to each movement starting weight.

Metcon

Rest 3 minutes between AMRAPs.

Metcon (AMRAP – Reps)

AMRAP 7:

15 Bench Press (115/80)

15 Bench Press (135/95)

AMRAP Bench Press (155/105)

Metcon (AMRAP – Reps)

AMRAP 7:

15 Hang Squat Cleans (95/65)

15 Hang Squat Cleans (115/80)

AMRAP Hang Squat Cleans (135/95)

Metcon (AMRAP – Reps)

AMRAP 7:

15 Deadlifts (185/135)

15 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

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