Rear End

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds:

Easy Single Unders

Mountain Climbers

Air Squats

Higher Single Unders

Push-up to Down Dog

Air Squats with Hands Overhead

Faster Single Unders

Push-up Shoulder Taps

Pausing Air Squats with Hands Overhead

Barbell Warmup

10 Calf Raises

5 Strict Press

10 Calf Raises

5 Push Press

10 Calf Raises

5 Push Jerks

Mobility

**Partner 1: **Right Lat Foam Roll

**Partner 2: **Banded Face Pulls

**Partner 1: **Left Lat Foam Roll

**Partner 2: **Banded Press & Reach

*45 Seconds Each Exercise Before Switching. Click [here](https://youtu.be/656_3J_w_xM) to see videos for banded movements.*

Weightlifting

Shoulder Press (5-5-3-3-3-1+)

40%-45%-55%-70%-80%-90%

*may add 5# to percentages*

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

60 Double Unders

45 Air Squats

15 Push Press (95/65)

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