Body Armor

Announcements

Gymnastics Clinic with Jess Dean: Sunday, January 20th at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Active Samson

Flutter Kicks

Good Mornings

Back Squats

Push-up to Down Dog

Hollow Hold

Elbows Rotations

Strict Presses

Active Spidermans

Push-up Plank Hold

Stiff Legged Deadlifts

Front Squats

Mobility

Couch Stretch: 45 Seconds Each Side

Up Dog: 30 Seconds

Movement Prep

Lunge Prep:

Establish Stationary Lunge Position

5 Reverse Lunges Each Side (In Place)

10 Walking Lunge Steps

Strict TTB Prep:

5 Toes to Kettlebell

10 Scap Pull-ups

10 Second L-Hang or Knee Up Hang

1-3 Strict Toes to Bar

Shoulder Press Prep:

15 Second Finish Position Hold

5 Head Tucks (Back and Forth)

5 Strict Press

Weightlifting

Shoulder Press (5-5-3-3-3-3+)

40%-45%-55%-65%-75%-85%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

10 Strict Toes to Bar

10 Strict Presses (95/65)

100′ Walking Lunge
Strict TTB Substitutions: (https://youtu.be/pep2G44op7A)

Reduce Reps

Toes as High as Possible

Toes to Kettlebell

Stretch/Mobility

Banded Shoulder Mobility

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