Hammonasset Conditioning + Fitness – CrossFit
Warm-up
250m Row
10 Air Squats
5 Burpees
250m Row
10 Good Mornings
5 Inchworms
Mobility
Banded hamstring stretch- 45 seconds each leg
Scorpion chest stretch- 1 minute (alternating throughout)
Skill Work
EMOM 12
1. 2-3 Wall Walks
2. 10 Pistols/Variations (5 each leg)
3. 30 second Hollow Hold
4. 7-10 Ring/Box Dips
Metcon
Give athletes time to build to workout weight.
Metcon (Time)
15-12-9-6-3:
Deadlifts (185/135)
Barbell Facing Burpees
