Hammonasset Conditioning + Fitness – CrossFit
Warm-up
400m Row
:30 Seconds (Using 1 Light Kettlebell)
Quad Stretch
Right Arm Farmers Carry
Active Samson
Left Arm Farmers Carry
Active Spidermans
Right Side Kettlebell Deadlift
Slow Air Squats
Left Side Kettlebell Deadlift
Push-up to Down Dog
Kettlebell Goblet Squats
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Kettlebell Ankle Stretch: 45 Seconds Each Side
Pigeon Pose: 45 Seconds Each Side
Weightlifting
Back Squat (3×5)
Complete 3 working sets of 5 repetitions, taking a few warmup sets before. May use the same challenging weight across or build in load. The goal is to move heavy loads and move exceptionally well.
Metcon
Metcon (Time)
21-15-9:
Kettlebell Swings (70/53)
Burpees
