Hammonasset Conditioning + Fitness – CrossFit
Warm-up
200m Run
5 Knuckle Drags
10m Cradle Stretch
5 Walkouts
10 Air Squats
5 Med Ball Front Squats
5 Med Ball Push Press
5 Wall Balls (light)
200m Run
Mobility
PVC Pass Throughs – :30 Seconds
Couch Stretch – :45 Seconds Each Side
Gymnastics
EMOM 12
1. Handstand Progressions (3 wall walks, :30 handstand hold, 10 shoulder taps, etc.)
2. :30 Hollow Hold or Hollow Rocks
3. 10 Scap Pull-ups + 5 Kip Swings
Rehearsal
5 Wallballs
5 Pull-ups
100 Meter Run
Metcon
Metcon (Time)
21-18-15-12-9:
Wallballs (20/14)
Pull-ups
200 Meter Run*
*After Each Round. 5 Total Runs.
