Hammonasset CrossFit – CrossFit
Warm-up
45 Seconds
Active Samson + Air Squats at Top
Front Plank Hold
30 Seconds
Slow Air Squats
Push-up Shoulder Taps
15 Seconds
Jumping Air Squats
Hollow Hold
Dumbbell Warmup
*Completed With 2 Light Dumbbells: *
5 Romanian Deadlifts
5 Muscle Cleans
5 Strict Press and Reach
5 Push Presses
5 Front Squats
Mobility
Pec Stretch on Wall: 1 Minute Each Side
[Click Here](https://youtu.be/_Fo1Jva3tGc)
Movement Prep
Strict Pull-up Prep:
10 Scap Pull-ups
1-3 Strict Pull-ups
DB Strict Press Prep:
5 Dumbbell Strict Press (Lighter Weight)
5 Dumbbell Strict Press (Workout Weight)
Med Ball Squat Jumps Prep:
5 Medicine Ball Squats
5 Medicine Ball Squat Jumps
Metcon
Metcon (No Measure)
EMOM 12:
1. 45 second Handstand Hold
2. 30 seconds Hollow Rocks
3. 2-3 Wall Walks
4. 30 second Plank
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
4 Strict Pull-ups
8 Dumbbell Strict Presses (35s/20s)
12 Medicine Ball Squat Jumps (20/14)
Strict Pull-up Substitutions:
Reduce Reps
Banded Strict Pull-ups
Ring Rows
