Just Hang Up

Hammonasset CrossFit – CrossFit

Warm-up

3 Rounds:

60 Seconds Row

45 Seconds Push-up to Down Dog

30 Seconds Slow Air Squats

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

Wrist Stretch: 1 Minute

Child’s Pose: 1 Minute

Movement Prep

15 Second Dip Hold

3 Pausing High Hang Power Cleans (Pockets)

3 Hang Power Cleans

*Pause 2 Seconds in Receiving Position After Catching Clean*

15 Second Dip Hold

3 Pausing Push Jerks

3 Push Jerks

*Pause 2 Seconds in Dip and Catch of the Pausing Push Jerk*

***Build to All 5 Planned Workout Weights***

Metcon

Metcon (Weight)

On the 4:00 x 5 Rounds:

12/9 Calorie Row

6 Hang Power Cleans

12/9 Calorie Row

6 Push Jerks

Build in Barbell Weight

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