Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Dynamic Movements
100m run
5 Med Ball Hamstring curls
5 Inch Worm with push up
5 Up/Down dog
Weightlifting
Push Jerk
only record your Jerk weight here. This is not a seperate component
Metcon (Weight)
EMOM 5
Drop Split https://www.catalystathletics.com/exercise/417/Drop-To-Split/
right into
10 EMOM
1 Jerk Dip + 1 Push Jerk, work up to 75-80%
Metcon
Metcon (No Measure)
Every 8 minutes for 24 minutes:
800m Row
12 Burpees over rower (sub: 12 Burpee over bar)
10-12 Pull ups (sub: 12 ring rows)
*pick a pullup number and stick with it!
