Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds:
Easy Row
Up Dog
Front Plank
100m Jog
Down Dog
Right Side Plank
Faster Row
Push-up to Down Dog
Left Side Plank
30 Seconds *Completed with light kettlebell*
Right Side Farmers Walk
Right Side Bent Over Rows
Left Side Farmers Walk
Left Side Bent Over Rows
Movement Prep
Sit-up Prep:
Establish Finish Position
20 Seconds AbMat Sit-ups
Farmers Carry Prep:
Establish Body Position
50 Foot Farmers Carry (Lighter Weight)
50 Foot Farmers Carry (Workout Weight)
Strict Pull-up Prep:
10 Scap Pull-ups
10 Second Hollow Hold on Bar
1-3 Strict Pull-ups
Metcon
Metcon (Time)
3 Rounds:
30 AbMat Sit-ups
15/12 Calorie Row
10 Strict Pull-ups
200 Meter Farmers Carry (53/35)
2 Rounds:
30 AbMat Sit-ups
15/12 Calorie Row
10 Strict Pull-ups
200 Meter Farmers Carry (53/35)
1 Rounds:
30 AbMat Sit-ups
15/12 Calorie Row
10 Strict Pull-ups
Strict Pull-up Substitutions:
Reduce Reps
Banded Pull-ups
Ring Rows
