Christine

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″

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