Clothesline

Hammonasset CrossFit – CrossFit

Warm-up

200 Meter Run

10 Scap Pull-ups

5 Step-ups (Each Leg)

10 Kip Swings

5 Box Jumps (Smaller Height)

5 Knees to Chest

5 Toes to Bar

5 Box Jumps (Workout Height)

10 meter Group Line Drills:

Quad Stretch

Knee to Chest

Solider Kicks

Cradle Stretch

Walking Samson

3 Walkouts => Bear Crawl

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Child’s Pose on Box: 1 Minute

Box Supported Ankle Stretch: 30 Seconds

Weightlifting

Movement Prep:

5 Strict Press

5 Dip & Pops (Just Legs)

5 Push Presses

Shoulder Press (5-5-5-5-5-5+)

40%-45%-55%-60%-70%-80%

Shoulder Press (AMRAP @60%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 12:

2 Push Presses (95/65)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (95/65)

4 Toes to Bar

4 Box Jump Overs (24/20)

6 Push Presses (95/65)

6 Toes to Bar

6 Box Jump Overs (24/20)



Up by 2’s Until Finish

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