Hammonasset Conditioning + Fitness – CrossFit
Warm-up
45 Seconds
Easy Shuttle Runs
Slow Air Squats
Moderate Shuttle Runs
Push-up to Down Dog
Faster Shuttle Runs
1 Inchworm to Push-up + 3 Jumping Air Squats
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats
Mobility
Front Rack Stretch: 60 Seconds
Wrist Stretch: 60 Seconds
Weightlifting
Back Squat (5-5-5-5-5-5+)
40%-45%-55%-60%-70%-80%
Metcon
Metcon (Time)
For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)
