Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Easy Row
Medicine Ball Deadlifts
Moderate Row
Medicine Ball Front Squats
Faster Row
Medicine Ball Thrusters
Barbell Warmup
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Elbow Rotations
5 Good Mornings
5 Back Squats
Mobility
Child’s Pose on Medicine Ball: 1 Minute
Medicine Ball Squat Hold: 1 Minute
Movement Prep
Push Press Prep:
5 Strict Press
5 Dip and Holds
5 Push Presses
Wallball Prep:
5 Strict Presses
5 Push Presses
5 Front Squats
5 Wallballs
*Build to Barbell Workout Weight *
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Row
1 Minute Rest
