Hammonasset Conditioning + Fitness – CrossFit
Warm-up
200 Meter Run
30-20-10 Seconds
Single Unders
Active Samson
AbMat Sit-ups
Skill Work
Spend 12 minutes practicing rope climbs and progressions. While athletes are not on the ropes, spend time foam rolling or actively streching.
Metcon
Metcon (Time)
For Time:
1 Mile Run
Directly Into…
50-40-30-20-10:
Double Unders
AbMat Sit-ups
