This One

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

AMRAP 8-10:

300m Row

10 Light DB Shoulder Press

10 Air Squats

10 Spiderman Lunges (5 each leg)

10 AbMat Sit-ups

Modified Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Review Shoulder Press

Shoulder Press (5-5-5-5-5-5+)

40%-45%-55%-60%-70%-80%

**Add 5# to the weight at each percentage.

Metcon

Review movements and give athletes a few minutes to warm them up.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

45 AbMat Sit-Ups

30 Dumbbell Hang Power Clean and Jerks (50/35)

15 Dumbbell Goblet Squats (50/35)
Use one dumbbell for the hang clean and jerks. 15 on each arm. Athletes may choose how to break up.

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