Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Straight Leg Inchworms
Medicine Ball Deadlifts
Push-up to Down Dog
Medicine Ball Ground to Overhead
Active Samson
Medicine Ball Squats
Active Spidermans
Medicine Ball Slams
Medicine Ball Game
20 Seconds Barbell Good Mornings
20 Seconds Stiff Legged Deadlifts
20 Seconds Deadlifts
Mobility
Pigeon Pose: 30 Seconds Each Side
Medicine Ball Thoracic Opener: 1 Minute
Barbell Straddle Stretch: 45 Seconds
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knee to Chest
3 Knees to Elbow
3 Toes to Bar
5 Top Half Deadlifts (Focusing on Hands Back)
5 Full Deadlifts
Metcon
Give athletes time to build to workout weight.
Joker (Time)
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
