Hammonasset Conditioning + Fitness – CrossFit
Warm-up
1 Minute
Easy Bike
Active Samson
:45 Seconds
Moderate Bike
Step Back Lunges
:30 Seconds
Faster Bike
Walking Lunge + Air Squat at Top
Dumbbell Warmup (Using 1 Light Dumbbell, 5 Reps Each Side):
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Hang Reverse Lunges
Mobility
Pigeon Pose: 1 Minute Each Side
Dumbbell Ankle Stretch: 1 Minute Each Side
Elevated Front Rack Stretch: 1 Minute
Couch Stretch: 1 Minute Each Side
Movement Prep
5 Reverse Lunges Each Leg (No Weight)
4 Reverse Lunges Each Leg (Lighter Weight)
3 Reverse Lunges Each Leg (Workout Weight)
Metcon
Metcon (Time)
5 Rounds:
10 Dumbbell Front Rack Reverse Lunges (50/35)
20/14 Calorie Row
