Hammonasset Conditioning + Fitness – CrossFit
Warm-up
AMRAP 1:
Easy Row
AMRAP 1:
Active Spiderman + Hamstring Stretch
AMRAP 1:
Single Unders
*4 Straight Arm Burpee Penalty For Every Trip *
AMRAP 1:
Right Leg Single Unders
*2 Frog Hop Penalty For Every Trip *
AMRAP 1:
Left Leg Single Unders
*1 Burpee Penalty For Every Trip *
Dumbbell Warmup
*Each Side, Completed With 1 Light Dumbbell: *
5 Deadlifts
5 Russian Dumbbell Swings
5 Front Squats
5 Strict Press & Reach
Mobility
Movement Prep
Row
20 Seconds @ 24 Strokes Per Minute
20 Seconds @ 26 Strokes Per Minute
20 Seconds @ 28 Strokes Per Minute
Double Unders
20 Seconds High Single Under Practice
40 Seconds Double Under Practice
Lateral Dumbbell Burpees
Establish Bottom Position
2 Lateral Dumbbell Burpees
Dumbbell Snatch
*Each Arm With Lighter Weight: *
3 Push Press
3 Jump Shrugs
3 High Pulls
3 Muscle Snatches
*Build to Workout Weight*
3 Push Press (Each Arm)
3 Jump Shrugs (Each Arm)
3 Muscle Snatches (Each Arm)
6 Alternating Dumbbell Snatches
Metcon
Metcon (Time)
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into…
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees
