Hammonasset Conditioning + Fitness – CrossFit
Warm-up
1 Minute:
Easy Row
Active Spidermans
45 Seconds:
Moderate Row
Active Samson
30 Seconds:
Faster Row
Push-up to Down Dog
15 Seconds:
Sprint Row
Air Squats
Dumbbell Warmup (Using Light Dumbbells)
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Hang Reverse Lunges
Game
Sunday Funday!
AbMat Pizza Delivery Game:
The “pizza” has to be held overhead similar to a tray and cannot be gripped in any way. Once the game begins, everyone runs around and tries to knock over everyone else’s pizza.
Round 1: Play for 1-2 min. A dropped pizza means you have to do 2 burpees before joining back in the game.
Round 2: Elimination. A dropped pizza means you are out. Last person still holding pizza wins!
Mobility
Couch Stretch – 1 Minute Each Side
Child’s Pose – 1 Minute
Up Dog – 1 Minute
Movement Prep
*With Lighter Weight:*
5 Dumbbell Strict Presses (Right Arm)
5 Dumbbell Strict Presses (Left Arm)
5 Dumbbell Strict Presses (Both Arms Against Wall: https://youtu.be/gNtFlaXRYrw)
– – – – – – – – – – – – – – – – – – – – – –
*With Workout Weight:*
5 Dumbbell Strict Presses (away from wall but maintaining neutral spine)
Metcon
Metcon (Time)
6 Rounds:
10 Dumbbell Strict Presses (35/20)
12/10 Calorie Row
20 AbMat Sit-ups
