Bar Star

Hammonasset CrossFit – CrossFit

Warm-up

Stretch/Foam Roll

30 Seconds:

Side Lunges

Inchworm to Push-up

Active Samson

Reverse Lunges

Chest Stretch

Slow Air Squats

Jumping Lunges

Child’s Pose

Jumping Air Squats

Modified Barbell Warmup

*30 Seconds: *

Back Rack Reverse Lunges

Good Mornings

Pausing Back Squats

Strict Press & Reach

Stiff Legged Deadlifts

Pausing Front Squats

Mobility

Chest Stretch

Child’s Pose

Movement Prep

Back Squat Prep

5 Pausing Back Squats

5 Back Squats

Deadlift Prep

10 Deadlifts

Bench Press Prep

Establish Tight Set-up

10 Bench Press

*Build in weight in reverse order so that we finish on the Back Squat, which is the first of the three AMRAPs today:

1. Deadlifts

2. Bench Press

3. Back Squats

Metcon

Score is total AMRAP reps. Record each separate AMRAP in the notes section.

Metcon (AMRAP – Reps)

AMRAP 7:

15 Back Squats (155/105)

15 Back Squats (185/125)

AMRAP Back Squats (225/145)

Rest 3 Minutes

AMRAP 7:

15 Bench Press (135/95)

15 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

15 Deadlifts (185/135)

15 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

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