Hammonasset Conditioning + Fitness – CrossFit
Warm-up
25’ Walking Samson
10 Air Squats
25’ Walking Spidermans
10 Air Squats
25’ Bear Crawl Forward
10 Air Squats
25’ Bear Crawl Backwards
10 Air Squats
25’ Walking Lunge
Barbell Warmup
10 Sumo Deadlifts
10 Back Squats
10 Sumo Stance Good Mornings
Mobility
Couch Stretch: 45 Seconds Each Side
Barbell Internal Rotation: 45 Seconds Each Side
Warrior Squats: 1 Minute
Movement Prep
5 Pausing Back Squats
5 Back Squats
3 Sumo Deadlifts
3 Sumo Deadlift + Shrug
3 Sumo Deadlift High Pulls (Slow)
3 Sumo Deadlift High Pulls (Fast)
Weightlifting
On the Minute x 10:
2 Back Squats
* 20 back squats total
* Option 1: Start out relatively light and build
* Option 2: Stay at moderate weight across
Back Squat
Metcon
Metcon (Time)
3 Rounds:
30 Sumo Deadlift High Pulls (95/65)
150′ Walking Lunge
