Hammonasset Conditioning + Fitness – CrossFit
Warm-up
200 Meter Run
60 Seconds
Cossack Squats
Plate Front Raises to Overhead
40 Seconds
Active Samson + Air Squat
Plate Hops
30 Seconds
Slow Air Squats
Plate Counterbalance Squats
20 Seconds
Squat Hold
Burpees to Plate
Mobility
Dumbbell Squat Hold: 1 Minute
Dumbbell Ankle Stretch: 1 Minute Each Side
Child’s Pose: 1 Minute
Movement Prep
Each Side With Lighter Dumbbell (2 Jumps Away From Workout Weight):
5 Deadlifts
5 Straight Arm Jumps
5 High Pulls
5 Strict Presses
5 Push Jerks
10 Alternating Dumbbell Snatches
15 Second Dumbbell Squat Hold
10 Single Dumbbell Squats
*Build to 1 Jump Away From Workout Weight*
Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (55/40)
21 Single Dumbbell Squats (55/40)
