Trailblazer

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

45 Seconds

Single Unders

Arm Circles

Spiderman Push-backs

30 Seconds

Single Unders

Arms Hugs

Push-up to Down Dog

15 Seconds

Single Unders

Arms Up and Down

Push-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Movement Prep

Double Unders

20 Seconds Hops (No Rope)

20 Seconds Single Under Practice

20 Seconds Double Under Practice

Push Press

5 Strict Press

5 Dip & Holds

5 Push Press

Weightlifting

Give athletes 12 minutes to build to a heavy set of 3 Push Press.

Push Press

Metcon

Metcon (Time)

3 Rounds:

800 Meter Run

80 Double Unders

21 Push Presses (115/85)

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