Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds:
Easy Single Unders
Mountain Climbers
Air Squats
Higher Single Unders
Push-up to Down Dog
Air Squats with Hands Overhead
Faster Single Unders
Push-up Shoulder Taps
Pausing Air Squats with Hands Overhead
Barbell Warmup
10 Calf Raises
5 Strict Press
10 Calf Raises
5 Push Press
10 Calf Raises
5 Push Jerks
Mobility
**Partner 1: **Right Lat Foam Roll
**Partner 2: **Banded Face Pulls
**Partner 1: **Left Lat Foam Roll
**Partner 2: **Banded Press & Reach
*45 Seconds Each Exercise Before Switching. Click [here](https://youtu.be/656_3J_w_xM) to see videos for banded movements.*
Weightlifting
Shoulder Press (5-5-3-3-3-1+)
40%-45%-55%-70%-80%-90%
*may add 5# to percentages*
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
60 Double Unders
45 Air Squats
15 Push Press (95/65)
