Hammonasset Conditioning + Fitness – CrossFit
Warm-up
200 Meter Run
Line Drills:
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Barbell Warmup
20 Seconds Good Mornings
20 Seconds Lateral Barbell Hops
20 Seconds Stiff Legged Deadlifts
20 Seconds Lateral Barbell Hips
20 Seconds Deadlifts
Metcon
Metcon (Time)
With a partner:
3 Rounds:
1600 Meter Run
60 Deadlifts (155/105)
60 Lateral Barbell Burpees
Split run and reps evenly. One partner working at a time.
