Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Line Drills
High Knee Karaoke
Over the Hurdles
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
50 Meters Fast Feet
Run 50 Meters (Easy)
Run 50 Meters (Moderate)
Run 50 Meters (Faster)
Mobility
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Lat Stretch: 45 Seconds Each Side
Movement Prep
Pull-ups
10 Scap Pull-ups
1-3 Strict Pull-ups
10 Second Hollow / Arch Hold
10 Kip Swings
3 Hip Pops
3 Pull-ups
DB Hang Clean and Jerks
*With Lighter Weight: *
5 Dumbbell Russian Swings Each Side
5 Strict Press
5 Dips
5 Push Jerks
5 Hang Clean and Jerks (Each Side)
*With Workout Weight: *
5 Hang Clean and Jerks (Each Side)
Metcon
Metcon (Time)
4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups
