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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

Bench Press (5-5-3-3-3-1+)

40%-45%-55%-70%-80%-90%

Metcon

Stagger where athletes start to accomodate for rope climbs.

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

2 Rope Climbs

6 Power Cleans (165/115)

12/9 Calorie Row

Rest 4 Minutes

AMRAP 4:

2 Rope Climbs

6 Power Cleans (135/95)

12/9 Calorie Row

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