Jump Around

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Row

Easy Single Unders

Glute Bridges

Moderate Row

Quick Single Unders

Right Side Glute Bridges

Faster Row

Higher Single Unders

Left Side Glute Bridges

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 minute

Movement Prep

5 High Hang Power Cleans (Pockets)

5 Hang Power Cleans (1 Inch Above Knee)

5 Power Cleans (Floor)

1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

Weightlifting

Metcon

Give athletes 15 minutes to build to a heavy 3-Position Power Clean

3-Position Power Clean

High Hang Power Clean

Hang Power Clean

Power Clean

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Power Cleans (115/85)

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