Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Teams of 3 Relay
AMRAP 5:
15 Right Arm Overhead AbMat Lunge
5 Sit-ups
15’ Left Arm Overhead AbMat Lunge
AMRAP 5:
25’ Bear Crawl Down
5 Push-ups
25’ Reverse Bear Crawl Back
*One partner works at a time. Lunge down with AbMat, complete 5 sit-ups or push-ups, lunge back with AbMat and switch off to next partner. Same format for part 2.
Mobility
Banded Lat Stretch: 30 Seconds Each Side
Banded Triceps Stretch: 30 Seconds Each Side
Banded Chest Stretch: 30 Seconds Each Side
Metcon
Metcon (Time)
5 Rounds:
5 Strict Handstand Push-ups
10 Strict Pull-ups
100’ Walking Lunge
20 AbMat Sit-ups
