Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Easy Row
Easy Single Unders
Active Spidermans
20 Seconds
Medium Row
Higher Single Unders
Push-up to Down Dog
15 Seconds
Fast Row
Double Under Practice
Air Squats
Movement Prep
*Each Arm With Lighter Weight:*
3 Deadlifts
3 High Pulls
3 Strict Press
6 Alternating Dumbbell Snatches
*With Workout Weight:*
6 Alternating Dumbbell Snatches
5 Reps Hollow/Arch Floor Drill
https://www.youtube.com/watch?v=L_SFWtGQoM0&feature=youtu.be
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar
Rehearsal
1 Round:
10 Double Unders
8 Dumbbell Snatches
6 Calorie Row
4 Toes to Bar
Metcon
Metcon (Time)
For Time:
60 Double Unders
30 Dumbbell Snatches (50/35)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Dumbbell Snatches (50/35)
