Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 sec Row/ 30 sec Rest x5
30 Seconds:
Medicine Ball Foot Taps
Easy Single Unders
Active Samson
Medicine Ball Deadlifts
Quick Single Unders
Active Spidermans
Air Squats to Medicine Ball
Higher Single Unders
Push-up to Down Dog
Mobility
Child’s Pose on Kettlebell: 1 Minute
Kettlebell Ankle Stretch: 45 Seconds Each Side
Movement Prep
DU Prep:
15 Seconds Hops in Place (No Rope)
15 Seconds High Single Unders
15 Seconds Double Under Practice
Sit-up Prep:
Establish Bottom Position (hips remain down)
5 AbMat Sit-ups
Wall Ball Prep:
Establish Hand Position
5 Front Squats
5 Push Press
5 Wallballs
KB Swing Prep:
*With Lighter Weight: *
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings
*With Workout Weight:*
5 Russian Kettlebell Swings
5 Kettlebell Swings
Rehearsal
1 Round
10 Double Unders
10 AbMat Sit-Ups
5 Kettlebell Swing
5 Wallballs
Metcon
Metcon (Time)
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Directly Into…
5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (20/14)
DU Substitutions:
Reduce Reps
2x Single Unders (100-80-60-40-20)
Double Under Practice (1:30-1:15-1:00-:45-:30)
