Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Row
2x
30 Seconds:
Forward and Back Hops to Plate
Down Dog
In and Out Hops to Plate
Up Dog
Plate Ground to Overhead
Air Squats
Plate Floor Presses
High Single Unders
Hands on Plate Mountain Climbers
Double Unders/Practice
Mobility
Chest Stretch on Post- 1 minute each side
Calf Stretch on Plate- 1 minute each side
Weightlifting
Bench Press (5-5-5-5-5-5+)
40%-45%-55%-60%-70%-80%
Metcon
Metcon (Time)
3 Rounds:
75 Double Unders
50 Air Squats
25/20 Calorie Row
DU Substitutions:
Reduce Reps
90 Seconds of Double Under Practice
150 Single Unders
