Water Country

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

30 Seconds Each Movement:

Easy Row

Active Samson

Moderate Row

Reverse Lunges

Faster Row

Jumping Lunges

Barbell Warmup:

5 Pausing Back Squats

5 Good Mornings

5 Elbow Rotations

5 Reverse Lunges (Each Leg)

Mobility

Couch Stretch: 1 Minute Each Side

Weightlifting

* 15 minutes to build to a heavy set of 5 reps

* Looking to hit about 1-2 warmup sets and 3-5 working sets

* Works out to about one set every 2 minutes

Back Squat

Metcon

Metcon (Time)

Females:

21-18-15-12-9: Row Calories

50′ Walking Lunge After Each Set

Males:

27-24-21-18-15: Row Calories

50′ Walking Lunge After Each Set

Stretch/Mobility

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