Mass Destruction

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

45 Seconds

Active Samson + Air Squats at Top

Front Plank Hold

30 Seconds

Slow Air Squats

Push-up Shoulder Taps

15 Seconds

Jumping Air Squats

Hollow Hold

Dumbbell Warmup

*Completed With 2 Light Dumbbells: *

5 Romanian Deadlifts

5 Muscle Cleans

5 Strict Press and Reach

5 Push Presses

5 Front Squats

Mobility

Pec Stretch on Wall: 1 Minute Each Side

[Click Here](https://youtu.be/_Fo1Jva3tGc)

Movement Prep

Strict Pull-up Prep:

10 Scap Pull-ups

1-3 Strict Pull-ups

DB Strict Press Prep:

5 Dumbbell Strict Press (Lighter Weight)

5 Dumbbell Strict Press (Workout Weight)

Med Ball Squat Jumps Prep:

5 Medicine Ball Squats

5 Medicine Ball Squat Jumps

Metcon

Metcon (No Measure)

EMOM 12:

1. 45 second Handstand Hold

2. 30 seconds Hollow Rocks

3. 2-3 Wall Walks

4. 30 second Plank

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

4 Strict Pull-ups

8 Dumbbell Strict Presses (35s/20s)

12 Medicine Ball Squat Jumps (20/14)
Strict Pull-up Substitutions:

Reduce Reps

Banded Strict Pull-ups

Ring Rows

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