Hammonasset Conditioning + Fitness – CrossFit
Warm-up
:60 Seconds
Easy Row
Active Samson + Air Squat
Banded Pass Throughs
:40 Seconds
Medium Row
Active Spidermans
Modified Burpees
:20 Seconds
Sprint Row
Push-up to Down Dog
Mountain Climbers
Mobility
Ankle Stretch on Post: 1 Minute Each Side
Movement Prep
Burpee Prep (tight body):
3 Push-ups
3 Squat Jumps
3 Burpees
Double Under Prep:
(https://www.youtube.com/watch?v=Nj1gxIVhPsc)
1 Minute of Single Repetitions For Quality: Single Unders
30 Seconds of Single Unders
1 Minute of Single Repetitions For Quality: Double Unders
30 Seconds of Double Unders
Metcon
Metcon (Time)
For Time:
25 Burpees
125 Double Unders
2k Row
125 Double Unders
25 Burpees
DU Substitutions:
Reduce Reps
3 Minutes of Double Unders
250 Single Unders
