Hammonasset Conditioning + Fitness – CrossFit
Warm-up
45 Seconds
Alternating Single Leg Touches
Single Leg Alternating Dumbbell Romanian Deadlifts
Active Dive-bombers
Dumbbell Romanian Deadlifts
Push-up to Down Dog
*Warmup performed with light set of dumbbells
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Barbell Forearm Smash- 1 minute each side
Weightlifting
Deadlift (5-5-3-3-3-3+)
40%-45%-55%-65%-75%-85%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
100 Meter Farmers Carry (50s/35s)
30 AbMat Sit-ups
100 Meter Farmers Carry (50s/35s)
15 Deadlifts (205/145)
