Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Easy Row
Active Spidermans
Moderate Row
Active Samson
Faster Row
Straight Legged Inchworms
Dumbbell Warmup
*Each Side (With 1 Light Dumbbell): *
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Front Rack Reverse Lunges
5 Strict Press
Mobility
Pigeon Pose on Box: 1 Minute Each Side
Child’s Pose on Box: 1 Minute
Movement Prep
Burpee Box Jump Prep:
3 Frog Hops
3 Burpees
3 Box Step-ups (Each Leg)
3 Box Jumps (Low Height)
3 Box Jumps (Workout Height)
3 Burpee Box Jumps (Workout Height)
DB Snatch Prep:
*With a Lighter Dumbbell (Each Side): *
3 Deadlifts
3 Jump Shrugs
3 High Pulls
3 Strict Press
3 Dumbbell Snatches
6 Alternating Dumbbell Snatches
Build to Workout Weight
Metcon
Metcon (Time)
1,000 Meter Row
Directly Into…
30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20″)
