Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Teams of 2 Relay
AMRAP 8:
25’ AbMat Overhead Walking Lunge (Right Arm)
5 AbMat Sit-ups
25’ AbMat Overhead Walking Lunge (Left Arm)
*Other Parter: Dumbbell Front Rack Hold (35’s/25’s) *
Mobility
Couch Stretch: 1 minute each side
Movement Prep
Performed With Lighter Weight:
5 Deadlifts
5 Clean Pulls
10 Second Front Rack Hold (Quarter Squat)
5 Hang Power Cleans
Metcon
Use two Dumbbells
Metcon (Time)
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
10 Dumbbell Hang Power Cleans (45s/30s)
Lunge Substitutions:
30 Reverse Lunges or Box Step-ups (Can Be Easier on the Knees)
