Heavy Metal

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Banded Pass Throughs

Lateral Hops Over Band

Front Plank

Banded Pull-Aparts

Forward & Back Hops Over Band

Right Side Plank

Banded Biceps Curls

Single Leg Hops Over Band (15s Each Side)

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

Banded Lat Stretch: 1 minute each side

Movement Prep

Weightlifting

Give athletes 15 minutes to build to a heavy set of 5 Shoulder Presses.

Shoulder Press

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Strict Presses (95/65)

25 Double Unders

10 Strict Pull-ups

25 Double Unders

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