Hammonasset Conditioning + Fitness – CrossFit


30 Seconds

Easy Single Unders

Toe Touch to Reach Overhead

Front Plank

Faster Single Unders

Down Dog

Right Side Plank

Higher Single Unders

Up Dog

Left Side Plank

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff Legged Deadlifts

5 Front Squats

Movement Prep

Deadlift Prep:

Put Very Light Weight on the Barbell

5 “Take the Slack Outs” (Hear the click and set the body into position without lifting the bar off the ground)

5 Deadlifts

Plan and Build to Workout Weights


Metcon (5 Rounds for weight)

On the 3:00 x 5 Rounds:

15 AbMat Sit-Ups

30 Double Unders

15 AbMat Sit-Ups

5 Deadlifts

Start around 65% on deadlift and build in load each round. Score is weights used. Put round times in notes.

Group Stretch