Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Row
:30 Seconds
Knuckle Drags
Quad Stretch
Active Samson
Active Spidermans
Push-up to Down Dog
Air Squats
Wallball Partner Warmup
Grab a partner and a light wallball. Set up on opposite sides of the room a good distance apart.
:20 Seconds Chest Passes
:20 Seconds Lateral Passes
:20 Seconds Lateral Passes (Other Side)
:20 Seconds Squat Passes
Mobility
Dumbbell Squat Hold: 1 Minute
Dumbbell Ankle Stretch: 30 Seconds Each Side
Chest Stretch: 45 Seconds
Movement Prep
DB Snatch Prep
*Each Arm, With Lighter Weight:*
3 Deadlifts
3 Jump Shrugs
3 High Pulls
3 Strict Press
6 Alternating Dumbbell Snatches
*With Workout Weight:*
6 Alternating Dumbbell Snatches
Burpee Prep
3 Push-ups
3 Jump Squats
3 Burpees (Tight Body)
3 Lateral Burpees Over Rower
Wallball Prep
5 Pausing Front Squats
5 Thrusters
5 Wallballs
Metcon
Vader (Time)
3 Rounds:
24/20 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower
