Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300 Meter Easy Row
1 Minute of Down Dog
200 Meter Moderate Row
45 Seconds of Up Dog
100 Meter Faster Row
30 Seconds of Active Divebombers
Double Dumbbell Warmup
5 Romanian Deadlifts
5 Double Dumbell Russian Swings
5 Double Dumbbell Hang Cleans
5 Strict Press & Reach
5 Pausing Front Squats
*Completed with light set of dumbbells
Mobility
Couch Stretch: 1 Minute Each Side
Overhead Stretch on Wall: 1 Minute
Movement Prep
Row
30 Second Catch Position Hold with Feet Out
20 Seconds Easy Row with Feet Out
100 Meter Easy Row (Feet Strapped In)
*With Lighter Dumbbells: *
5 Strict Presses
5 Dip & Stands
5 Push Presses
*Build to Workout Weight *
Metcon
Metcon (Time)
For Time:
500 Meter Row
12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press
1000 Meter Row
12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press
500 Meter Row
Dumbbells: (35s/25s)
