Skippy

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

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

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

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