Doorbell

Hammonasset CrossFit – CrossFit

Warm-up

8-10 min Warm-up Pace AMRAP:

200m Jog

10 Air Squats

5 Scap Pull-ups

200m Row

10 Ring Rows

5 Inchworms

Dumbbell Warmup:

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Front Rack Lunges (Each Side)

Mobility

Child’s Pose on Dumbbell: 45 Seconds

Dumbbell Ankle Stretch: 30 Seconds Each Side

Dumbbell Squat Hold: 45 Seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

21/18 Calorie Row

15 Strict Pull-ups

15 Dumbbell Deadlifts (50s/35s)

15 Dumbbell Front Squats (50s/35s)
Strict Pull-up Substitutions:

Reduce Reps

Ring Rows

Banded Strict Pull-ups

*work the strict movement instead of scaling to kipping!*

Stretch/Mobility

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