Hammonasset Conditioning + Fitness – CrossFit
Warm-up
40-30-20-10 Seconds
Easy Calorie
Single Unders
Active Samson
Slow Reverse Lunges
*40 seconds through all movements, then 30 seconds and so on….
Mobility
Couch Stretch: 1 Minute Each Side
Ankle Stretch on Post: 30 Seconds Each Side
Hamstring Stretch on Post: 1 Minute Each Side
Movement Prep
DU Prep
15 Seconds Bounds (No Rope)
15 Seconds Easy Single Unders
15 Seconds High Single Unders
15 Seconds Double Under Practice
Lunge Prep
Establish Bottom Position
50’ Walking Lunge
Metcon
Metcon (Time)
2 Rounds:
200′ Walking Lunge
100 Double Unders
35/25 Calorie Row
DU Substitutions:
Reduce Reps
200 Single Unders
2 Minutes of DUPractice
