Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Easy Row
Mountain Climbers
Moderate Row
Push-up to Down Dog
Faster Row
Air Squats
20 Seconds
Hollow Hold
Barbell Back Squats
Arch Hold
Medicine Ball Front Squats
Medicine Ball Twists
Jumping Medicine Ball Squats
Mobility
Warrior Squats- 45 seconds
https://youtu.be/O2f7Cn9yuh8
Med Ball Squat Hold- 45 seconds
Weightlifting
Review the Back Squat
Back Squat (5-5-3-3-3-3+)
40%-45%-55%-65%-75%-85%
*may add 10# to percentages*
Movement Prep
5 Front Squats
5 Wallballs
5 Scap Pull-ups
5 Jumping Kips with Feet Forward
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar
Metcon
Metcon (Time)
For Time:
1000 Meter Row
50 Wallballs (20/14)
30 Toes to Bar
