Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Single Unders
Push-up to Down Dog
Slow Air Squats
Single Unders
Shoulder Taps
Arms Overhead Air Squats
Single Unders
Active Dive-bombers
Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press and Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Barbell Ankle Stretch: 1 Minute
Barbell Front Squat Hold: 1 Minute
Movement Prep
Double Unders
20 Seconds Single Under Practice
20 Seconds Double Under Practice
Chest-to-Bar Pull-ups
10 Scap Pull-ups
10 Kips Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
Thruster
5 Front Squats
5 Strict Press
5 Push Press
5 Thrusters
Weightlifting
Build to a heavy set of 3 Thrusters
Thruster
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
5 Burpees
