Ones and Twos and Twos and Ones

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Hollow Hold

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

Superman Hold

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

PVC V-Ups

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Couch Stretch: 90 Seconds Each Side

Movement Prep

10 Scap Pull-ups

5 Kip Swings

5 Kip Swings (Emphasizing Tight Arch Position)

3 Knees to Chest

3 Toes to Bar

15 Second Hang Position Hold

15 Second Catch Hold

3 Pausing High Hang Power Cleans

5 Hang Power Cleans

*Pause in the Catch Position for 2 Seconds

Push Jerk Movement Prep

15 Second Dip Position Hold

15 Second Overhead Hold

5 Pausing Push Jerks

3 Push Jerks

*Pause in the Catch Position for 2 Seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

12 Hang Power Cleans (155/105)

21 Lateral Barbell Burpees

12 Push Jerks (155/105)

21 Toes to Bar

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