Hammonasset Conditioning + Fitness – CrossFit
Warm-up
EMOM 8
Minute 1: Easy Run (Shuttle Runs)
Minute 2: Stretch
Stretches
Round 1: Quad Stretch
Round 2: PVC Pass Throughs
Round 3: Child’s Pose
Round 4: Wrist Stretch (30 seconds each side)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Shoulder Press (5-5-3-3-3-3+)
40%-45%-55%-65%-75%-85%
Metcon
Run after each set of push presses.
Metcon (Time)
21-15-9:
Push Press (95/65)
400 Meter Run
