Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Run
Then 2x:
10 Air Squats
10 Light DB Shoulder Press
10 Wall Ball Front Squats
10 Med Ball Slams
10 Plated Halos
Finish with 75 Single Unders
Mobility
Couch Stretch: 30 sec each leg
Wall Supported Ankle Stretch: 30 sec each leg
Banded Pass Throughs: 30 sec
Movement Prep
DU Prep:
30 Seconds Straight:
10 Seconds Tight Single Unders
10 Seconds Higher Single Unders
10 Seconds Double Under Attempts
Wall Ball Prep:
5 Very High Wallballs
5 Wallballs
DB Push Press Prep: (good form vs. bad form: https://youtu.be/S44ffVzmRjA)
5 Single Arms Push Presses (Each Side)
*Build to Workout Weight*
5 Single Arms Push Presses (Each Side)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 Single Arm Dumbbell Push Press (50/35)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders
*Switching arms every 5 reps on the DB Push Press*
DU Substitutions:
Reduce Reps
60 Single Unders
45 Seconds of DU Practice
