Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Row
Push-up to Down Dog
Air Squats
30 Seconds
Single Unders
Active Samson
Sit-ups
30 Seconds
Row
Inchworms
Med Ball Front Squats
Mobility
Warrior Squats (w/o barbell): 1 Minute (https://youtu.be/O2f7Cn9yuh8)
Front Rack Stretch: 1 Minute
Med Ball Squat Hold: 1 Minute
Movement Prep
Review Med Ball Squat Clean:
3 Deadlifts
3 Deadlift-Shrugs
3 Front Squats
3 Pull Unders
3 Medicine Ball Squat Cleans
Metcon
Metcon (AMRAP – Reps)
5 Rounds:
1 Minute Cal Row
1 Minute Medicine Ball Squat Cleans (20/14)
1 Minute AbMat Sit-ups
1 Minute Rest
Score is total reps across the 5 rounds
