Hammonasset Conditioning + Fitness – CrossFit
Warm-up
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
Mobility
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
Weightlifting
Paused Front Squat (Build to a Heavy 3 )
Metcon
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
