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)
