Monkey Business

Hammonasset CrossFit – CrossFit

Warm-up

Line Drills

High Knee Karaoke

Over the Hurdles

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

50 Meters Fast Feet

Run 50 Meters (Easy)

Run 50 Meters (Moderate)

Run 50 Meters (Faster)

Mobility

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Movement Prep

Pull-ups

10 Scap Pull-ups

1-3 Strict Pull-ups

10 Second Hollow / Arch Hold

10 Kip Swings

3 Hip Pops

3 Pull-ups

DB Hang Clean and Jerks

*With Lighter Weight: *

5 Dumbbell Russian Swings Each Side

5 Strict Press

5 Dips

5 Push Jerks

5 Hang Clean and Jerks (Each Side)

*With Workout Weight: *

5 Hang Clean and Jerks (Each Side)

Metcon

Metcon (Time)

4 Rounds:

400 Meter Run

20 Dumbbell Hang Clean and Jerks (50/35)

15 Pull-ups

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