Hammonasset CrossFit – CrossFit
Warm-up
AMRAP 8-10:
300m Row
10 Light DB Shoulder Press
10 Air Squats
10 Spiderman Lunges (5 each leg)
10 AbMat Sit-ups
Modified Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Stiff-Legged Deadlifts
5 Front Squats
Weightlifting
Review Shoulder Press
Shoulder Press (5-5-5-5-5-5+)
40%-45%-55%-60%-70%-80%
**Add 5# to the weight at each percentage.
Metcon
Review movements and give athletes a few minutes to warm them up.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Power Clean and Jerks (50/35)
15 Dumbbell Goblet Squats (50/35)
Use one dumbbell for the hang clean and jerks. 15 on each arm. Athletes may choose how to break up.
