Heartbreak Kid

Hammonasset Conditioning + Fitness – CrossFit


30 Seconds

Easy Single Unders

Active Samson

Barbell Bent Over Rows

Higher Single Unders

Pausing Air Squats

Barbell Standing High Pulls (No Hips, Just Elbows High)

Faster Single Unders

Push-up to Down Dog

Barbell Front Squats


Banded Glute Activation

2 Rounds:

20 Seconds Squats

20 Seconds Glute Bridges

10 Seconds Lateral Steps Right

10 Seconds Lateral Steps Left

Barbell Calf Smash: 1 Minute Each Side


Paused Front Squat (Build to a Heavy 3 )


Metcon (Time)

3 Rounds:

10 Front Squats (Rx+ 185/135) (Rx 135/95)

20 Chest to Bar Pull-ups (Rx+) ( Rx Chin Over Bar)

50 Double Unders