Hammonasset Conditioning + Fitness – CrossFit
Warm-up
20 Seconds:
Shuttle Run
Quad Stretch
Knee to Chest
Straight Leg Kicks
Shuttle Run
Side Lunge
Cradle Stretch
Walking Samson
Shuttle Run
Walking Spiderman
Air Squats
Inchworms
Shuttle Run
Side Shuffles
High Knees
Butt Kickers
Mobility/Activation:
Banded Walks
Place a mini band just below the knee. Assume a quarter squat stance with the hips back and the knees driving out.
10 Steps Forward + 10 Squats
10 Steps Backward + 10 Squats
10 Steps Left + 10 Squats
10 Steps Right + 10 Squats
Gymnastics
EMOM 9
1. 7-10 Ring Dips (Matador, 2 Boxes)
2. :30 Handstand Hold (Shoulder taps optional)
3. 6-8 Superman to Hollow
Metcon
Metcon (Time)
6 Rounds:
30 Kettlebell Swings (53/35)
20 x 10 Meter Shuttles
