Hammonasset Conditioning + Fitness – CrossFit
Warm-up
20 Seconds:
Easy Shuttle Runs
Quad Stretch
Knees to Chest
Straight Leg Kicks
Cradle Stretch
Moderate Shuttle Runs
Walking Samson
Walking Spidermans
3 Air Squats + 1 Broad Jump
Walkouts
Faster Shuttle Runs
Side Lunges
Side Shuffles
High Knees
Butt Kickers
Mobility
Child’s Pose on Dumbbell: 1 Minute
Chest Stretch: 1 Minute
Movement Prep
Burpee Prep: feet passing over DB, not around (https://youtu.be/FQYVTymZ9bw)
Establish Bottom Position
3 Burpees
3 Burpees Over the Dumbbell
DB Snatch Prep:
*Each Arm With Lighter Weight:*
3 Jump Shrugs
3 High Pulls
3 Strict Presses (Elbow By Ear)
3 Muscle Snatches
3 Power Snatches
Metcon
Metcon (Time)
On the 4:00 x 6 Rounds:
12 Alternating DB Power Snatches (50/35)
12 Lateral Burpees Over DB
12 x 10 Meter Shuttles
Score is Slowest Round
