Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Teams of 2
1 Round
Partner 1: Fish Game
Partner 2: 10 Empty Bar Deadlifts + 10 Box Step-ups
*Rest 1 Minute *
1 Round
Partner 1: Fish Game
Partner 2: 10 Bunny Hops + 5 Low Box Jumps
*Switch when partner is done with their work on the bar/box. Best fish game for each round score is the winner.*
Movement Prep
Box Jumps:
4 Box Jump Overs (Low Box)
4 Box Jump Overs (Workout Height)
Deadlifts:
30 Seconds Slow PVC Hinges
5 Empty Bar Deadlifts
Weightlifting
Deadlift (5-5-3-3-3-1+)
40%-45%-55%-70%-80%-90%
*may add 10# to percentages*
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
20/15 Calorie Row
12 Deadlifts (135/95)
8 Box Jump Overs (24/20)
