Hammonasset Conditioning + Fitness – CrossFit
Warm-up
500m Row
2-3 Rounds:
10 Low Box Step-ups
10 Push-ups
20 Mountain Climbers with Hands on Box
10 Straight Leg Burpees (No Chest Contact)
10 Shuttle Runs
Mobility
10 PVC/Banded Pass Throughs
30 sec Wall Chest Stretch (each side)
30 sec Wall Ankle Stretch (each side)
Weightlifting
Bench Press (5-5-3-3-3-3+)
40%-45%-55%-65%-75%-85%
*may add 5# to percentages*
Metcon
Metcon (AMRAP – Reps)
3 Rounds:
AMRAP 4:
21/15 Calorie Row
15 Burpee Box Jumps
Max 10 Meter Shuttle Runs In Time Remaining
*Rest 4 Minutes Between*
Score is total 10 meter shuttle runs over the 3 rounds
