Hangnail

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Row

Active Samson

Banded/PVC Good Mornings

Moderate Row

Down Dog

Banded/PVC Good Mornings

Faster Row

Active Spiderman

Banded/PVC Good Mornings

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Movement Prep

Each Side With Lighter Dumbbell:

5 Dumbbell Hang Cleans

5 Dumbbell Strict Press

5 Dumbbell Push Jerks

5 Dumbbell Hang Clean and Jerks

5 Top Half Deadlifts (Knee to Waist)

5 Full Deadlifts

*Build to Lighter Weight *

5 “Click-Click” Deadlifts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Row

20 Lateral Barbell Burpees

15 Deadlifts (245/165)

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