Hammonasset Conditioning + Fitness – CrossFit
Warm-up
AMRAP 7:
200 Meter Row
100’ Bear Crawl
10 PVC/Barbell Romanian Deadlifts
Mobility
Plate Calf/Ankle Stretch: 30-45 Seconds Each Side
Banded Hamstring Stretch: 30-45 Seconds Each Side
Movement Prep
Push Jerk Prep
5 Dips
5 Dips & Drives (no Arms)
5 Push Jerks
Deadlift Prep
Establish Bar & Foot Position
5 Bottom Half Deadlifts (Mid-shin to knee)
5 Deadlifts
Weightlifting
Deadlift (5-5-5-5-5-5+)
40%-45%-55%-60%-70%-80%
Metcon
Metcon (Time)
3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)
