Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Easy Row
Active Spidermans
Moderate Row
Active Samsons
Faster Row
Push-up to Down Dog
30 Seconds
Barbell Good Mornings
Front Plank
Barbell Romanian Deadlifts
Right Side Plank
Barbell Deadlifts
Left Side Plank
Movement Prep
5 Pausing Deadlifts^
5 Deadlifts
Build to Workout Weight
^Pause in the bottom of each rep and pretend to lift the bar without lifting it
Metcon
Metcon (Time)
50 AbMat Sit-Ups
25/18 Cal Row
10 Deadlifts (275/185)
40 Sit-Ups
20/14 Cal Row
8 Deadlifts
30 Sit-Ups
15/10 Cal Row
6 Deadlifts
20 Sit-Ups
10/7 Cal Row
4 Deadlifts
10 Sit-Ups
5/3 Cal Row
2 Deadlifts
