Power Ranger

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Active Spidermans

Push-up to Down Dog

Front Plank

Active Spidermans

Push-up to Down Dog

Right Side Plank

Active Spidermans

Push-up to Down Dog

Left Side Plank

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Wrist Stretch: 30-45 seconds each direction

Front Rack Stretch: 45-60 seconds

Movement Prep

4 Jump Shrugs

4 Jump Shrug + High Pulls

4 Muscle Cleans

4 Tall Cleans

2 Hang Power Cleans

2 Power Cleans

Weightlifting

* 15 Minutes to Build to a Heavy Complex

* Looking to complete about 7-10 total sets today

* As you get heavier in weight, make smaller jumps

1 Hang Power Clean + 1 Power Clean

Metcon

Metcon (Time)

For Time:

15 Power Cleans (155/105)

600 Meter Run

10 Power Cleans (155/105)

400 Meter Run

5 Power Cleans (155/105)

200 Meter Run

Group Stretch

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