Hammonasset Conditioning + Fitness – CrossFit
Warm-up
45 Seconds
Easy Row
Medicine Ball Deadlifts
Active Spidermans
30 Seconds
Moderate Row
Squats to Medicine Ball
Active Samson
20 Seconds
Fast Row
Medicine Ball Squats
Push-up to Down Dog
Movement Prep
Burpees
5 Spidermans (Each Leg)
5 Frog Hops
5 Burpees
Wall Balls
Establish Distance Away
5 Front Squats
5 Push Press
5 Wallballs
Mobility
Couch Stretch: 2 Minutes Each Side
Medicine Ball Squat Hold: 2 Minutes
Chest Stretch: 1 Minute Each Side
Metcon
Metcon (AMRAP – Reps)
AMRAP 15:
Buy In: 75/65 Calorie Row
Then…
3 Wallballs, 3 Burpees
6 Wallballs, 6 Burpees
9 Wallballs, 9 Burpees
…
Up By 3 Until Time Cap
