Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Jog Around Room
Active Dive-bombers
Slow Air Squats
Skip Around Room
Active Dive-bombers
Air Squats
Bear Crawl Around Room
Active Dive-bombers
Jumping Air Squats
Movement Prep
Pull-ups
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Kick & Pops
3 Pull-ups
Thrusters
5 Push Press
10 Second Overhead Hold
.
5 Front Squats
10 Second Front Squat Hold
.
5 Thrusters
.
Build to Workout Weight
Metcon
Partners will run the mile together, but can keep their own pace. The barbell work begins when both partners have returned from the run.
Metcon (Time)
1 mile run
16 Rounds “Bergeron Beep Test”
1 Round “Bergeron Beep Test”
7 Thrusters
7 Pull-ups
7 Burpees
(75/55)
