Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Stretch/Foam Roll
Group Warm-up:
:30 seconds each movement
Shuttle Jogs (easy)
Walking Lunges
Push-up to Down Dog
Shuttle Jogs (moderate)
Soldier Kicks
Light DB Shoulder Presses
Shuttle Jogs (fast)
Box Step-ups
PVC Pass Throughs
Mobility
Banded Shoulder Mobility
:30 sec Spiderman Stretch (each leg)
Metcon
Review movement standards for Rx and Scaled. Split into 2 heats.
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
