Hammonasset Conditioning + Fitness – CrossFit
Warm-up
40 Seconds
Single Unders
Toe Touch to Air Squats
30 Seconds
Single Unders
Air Squats
20 Seconds
Single Unders
Jumping Air Squats
Posterior Primers
**No Bands **
*30 Seconds of Each:*
Bird Dogs
Side Plank (Each Side)
Medicine Ball Goblet Squat Holds
**Bands**
*30 Seconds of Each:*
Banded Glute Bridges
Banded Lateral Walks (Each Direction)
Banded Slow Squats
Medicine Ball Warmup
5 Deadlifts
5 Medicine Ball Cleans
5 Front Squats
5 Strict Presses
5 Thrusters
Weightlifting
Every 3 minutes for 15 minutes (5 Rounds):
3 Deadlifts
*Build each round to finish with a heavy set of 3 unbroken/touch & go reps.
Deadlift
Metcon
Smooth Criminal (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double-Unders
30 Wallballs (20/14)
15 Deadlifts (225/155)
DU Substitutions:
Reduce Reps
90 Seconds of Practice
120 Single Unders
