Hammonasset Conditioning + Fitness – CrossFit
Warm-up
1 Minute
Easy Shuttle Runs
3 Air Squats + 1 Straight Leg Inchworm to Push-up
45 Seconds
Moderate Shuttle Runs
Active Spidermans
30 Seconds
Faster Shuttle Runs
Push-up to Down Dog
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Front Rack Stretch: 1 Minute
Pigeon Pose + Wrist Stretch: 1 Minute Each Side
Movement Prep
Air Squats
5 Pausing Air Squats (Pausing at the Top)
5 Air Squats
Push-ups
20 Second Push-up Plank Hold
6 Push-ups
Power Cleans
5 Pausing Power Cleans (Pause for 2 Seconds at the Knee)
5 Power Cleans
Metcon
Metcon (Time)
For Time:
1 Mile Run
Rest 2 Minutes
10 Rounds of “Heavy Chief”
1 Round of “Heavy Chief”:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats
