Hammonasset Conditioning + Fitness – CrossFit
Warm-up
200m Run or Row
Line Drills:
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Medicine Ball Warmup
8 Deadlifts
8 Hang Power Cleans
8 Front Squats
8 Push Press
8 Reverse Lunges
*With lighter medicine ball*
Mobility
Couch Stretch: 1 Minute Each Side
Up Dog: 1 Minute
Movement Prep
Sit-up Prep
Establish Start Position
7 AbMat Sit-ups (hips down)
Lunge Prep
Establish Bottom Lunge Position
4 Reverse Lunges
25’ Walking Lunge
Med Ball Squat Jump Prep
Establish Ball Position
5 Medicine Ball Squats
5 Medicine Ball Squat Jumps
Metcon
Metcon (Time)
5 Rounds:
21 AbMat Sit-ups
18 Medicine Ball Squat Jumps (20/14)
50′ Walking Lunge
