Hammonasset Conditioning + Fitness – CrossFit
Warm-up
4 minutes on Rower
Dynamic Movements
Banded Dead bug https://www.youtube.com/watch?v=CnesQidamMw
x 10 each side
Forward Cross Crawl https://www.youtube.com/watch?v=OeMW1Oh2yEE
Cross Under Lunge https://www.youtube.com/watch?v=AnlqzGQtTyo
Front Rack Stretch https://www.youtube.com/watch?v=a5nBPPyg2oQ
Weightlifting
Front Squat
Every 2 minutes for 14 minutes
Set 1: 4 reps @ 70%
Set 2: 3 reps @ 75%
Set 3: 2 @ 80%
Set 4: 4 reps @ 75%
Set 5: 3 reps @ 80%
Set 6: 2 reps @ 85%
Set 7: 6 @ 70%
*recored 85%
Metcon
Metcon (3 Rounds for reps)
AMRAP 5 min:
5 Power Snatch 95/65
10 Hand Release Pushups
15 Cal Row
Rest 3 minutes
Repeat 3 sets
