BlooDThirsty

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Inchworm to Push-up

Active Spiderman

Mountain Climbers

Frog Hops

Alternating Bird Dogs

Slow Burpees

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Wrist Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Movement Prep

5 Burpees

5 Regular Grip Deadlifts

5 Mixed Grip Deadlifts

5 Hook Grip Deadlifts

5 High Hang Power Cleans (Pockets)

5 Hang Power Cleans (1 Inch Above Knee)

5 Pausing Push Jerks (2 Seconds in Catch)

5 Push Jerks

Weightlifting

Hang Power Clean (Heavy Set of 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15 Burpees

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

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