Hammonasset Conditioning + Fitness – CrossFit
Warm-up
800m row
Dynamic Movements
8 minutes
A1: 8 DB Step ups + 4 Stiff Leg DB DL (50/30 or less)
A2: 6-8 Dips
A3: 200 Run/Row
Weightlifting
Deadlift
Set 1: 5 reps @ 70%
Set 2: 5 reps @ 75%
Set 3: 3 reps @ 80%
Set 4: 2 reps @ 85%
Metcon
Metcon (No Measure)
21 EMOM
Minute 1. 12 Reverse lunges
Minute 2: 10 Double Unders + 5 Pull ups
Minute 3: 8 Wall Balls (20/14)+ 4 Push ups
