Hammonasset Conditioning + Fitness – CrossFit
Warm-up
1 Minute Each
Easy Row
Body Weight Good Mornings
:45 Seconds Each
Active Spidermans
Light Banded Good Mornings
:30 Seconds Each
Push-up to Down Dog
Front Plank Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Movement Prep
10 Hinges with PVC Pipe (https://www.youtube.com/watch?v=BKkRoJUKv2c)
5 Empty Barbell Hinges (Hip to Knee)
5 Empty Barbell Deadlifts
Build to Workout Weights
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 30/25 Calorie Row
Directly Into…
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 25/20 Calorie Row
Directly Into…
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 15/10 Calorie Row
Directly Into…
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
