Hammonasset Conditioning + Fitness – CrossFit
Warm-up
AMRAP 10:
Buddy 1:*
Meter Row
Buddy 2:
6 Barbell Stiff Legged Deadlifts
6 Lateral Hops Over Barbell
6 Box Step-ups (5 each leg)
Switch Stations after buddy 2 completes step-ups. Add two reps with each round. 6, 8, 10, 12, 14…
Movement Prep
5 Step-ups Each Side
10 Small Hops
10 Tall Hops
10 Second Quarter Squat Hold on Top of Box
3 Box Jumps (Lower)
3 Box Jumps (Workout Height)
10 Second Bottom Position Hold
5 Slow Deadlifts
5 Deadlifts
Rehearsal
50 Meter Row
5 Deadlifts
5 Box Jumps
Metcon
Give athletes time to build to workout weight.
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
