Hammonasset Conditioning + Fitness – CrossFit
Warm-up
8-10 min Warm-up Pace AMRAP:
200m Jog
10 Air Squats
5 Scap Pull-ups
200m Row
10 Ring Rows
5 Inchworms
Dumbbell Warmup:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Front Rack Lunges (Each Side)
Mobility
Child’s Pose on Dumbbell: 45 Seconds
Dumbbell Ankle Stretch: 30 Seconds Each Side
Dumbbell Squat Hold: 45 Seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
21/18 Calorie Row
15 Strict Pull-ups
15 Dumbbell Deadlifts (50s/35s)
15 Dumbbell Front Squats (50s/35s)
Strict Pull-up Substitutions:
Reduce Reps
Ring Rows
Banded Strict Pull-ups
*work the strict movement instead of scaling to kipping!*
