Runny Nose

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

30 Seconds

Karaoke Around Room (15 Seconds Each Way)

Spiderman Pushbacks

Side Shuffle Around Room (15 Seconds Each Way)

Active Dive-bombers

Skip For Height Around Room

Glute Bridges

Skip For Distance Around Room

Jumping Air Squats

*Set up cones to create a circular track or have athletes move in a line back and forth

Modified Barbell Warmup

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Front Squats

5 Strict Press & Reach

5 Back Squats

Mobility

Wrist Stretch: 40 Seconds

Chest Stretch: 40 Seconds

Squat Hold 40 Seconds

Metcon

Metcon (Time)

Teams of 2

2 Rounds (30 Minute Cap):

50 Back Squats (155/105)

400 Meter Partner Med Ball Run (20/14)

50 Bench Press (135/95)

400 Meter Partner Med Ball Run

50 Hang Power Cleans (115/85)

400 Meter Partner Med Ball Run

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