Joker

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Straight Leg Inchworms

Medicine Ball Deadlifts

Push-up to Down Dog

Medicine Ball Ground to Overhead

Active Samson

Medicine Ball Squats

Active Spidermans

Medicine Ball Slams

Medicine Ball Game

20 Seconds Barbell Good Mornings

20 Seconds Stiff Legged Deadlifts

20 Seconds Deadlifts

Mobility

Pigeon Pose: 30 Seconds Each Side

Medicine Ball Thoracic Opener: 1 Minute

Barbell Straddle Stretch: 45 Seconds

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knee to Chest

3 Knees to Elbow

3 Toes to Bar

5 Top Half Deadlifts (Focusing on Hands Back)

5 Full Deadlifts

Metcon

Give athletes time to build to workout weight.

Joker (Time)

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

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