Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds Each Movement:
Single Unders
Down Dog
AbMat Sit-ups (No Arms)
Single Unders
Push-up to Down Dog
Straight Legged AbMat Sit-ups
Single Unders
Straight Leg Inchworms to Push-up
AbMat Sit-ups
Mobility
Couch Stretch: 1 Minute Each Side
Ankle Stretch on Post: 30 Seconds Each Side
Movement Prep
DU Prep:
15 Seconds High Single Unders
30 Seconds of Banded Double Taps
15 Seconds Double Under Practice
Sit-up Prep:
Establish Sitting Position
5 AbMat Sit-ups
Running Prep:
30 Seconds Pulls in Place
100 Meter Run
Metcon
Metcon (Time)
For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run
*DU Substitutions:
Reduce Reps
Timed Stations (2:30 – 2:00 – 1:30 – 1:00 – :30)
Single Unders (200-160-120-80-40)
*If unable to run complete one of the following each round:
20/15 Cal Bike
250 Meter Row
