Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Run/Row
Group Line Drills:
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Cross Body Stretch: 45 Seconds Each Side
Banded Ankle Distraction: 45 Seconds Each Side
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25:
50 Meter Farmer Carry (53/35)
100 Meter Med Ball Run (20/14)
200 Meter Run
Finisher
Coach’s Choice Core/Abs
