Denim

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

30 Seconds:

Easy Single Unders

Plate Ground to Overhead

Front Rack Stretch

Higher Single Unders

Plate Counterbalance Squats

Chest Stretch

Fast Single Unders

Squats with Heels on Plate

Child’s Pose on Plate

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Hang Power Cleans

5 Front Squats

Movement Prep

15 Seconds Bounds (No Rope)

15 Seconds Double Under Practice

20 Seconds Row (Feet Not Strapped In)

20 Seconds Row (Feet Strapped In)

Weightlifting

Every 3 minutes for 15 minutes (5 Rounds):

3 Squat Cleans

Should be either touch and go or consecutive singles.

Squat Clean (Build to a heavy 3 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/25 Calorie Row

15 Push Jerks (115/80)

Share