Strictly Business

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

30 Seconds

Easy Row

Push-up to Down Dog

Banded Pull-Aparts

Moderate Row

Front Plank

Banded Pull-Aparts

Faster Row

Shoulder Taps

Banded Pull-Aparts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Movement Prep

10 Scap Pull-ups

1-3 Strict Pull-ups

10 PVC Standing Bench Press

5 Push-ups

5 Empty Barbell Bench Press

Weightlifting

Give athletes 15 minutes to build to a heavy set of 3.

Bench Press

Metcon

Metcon (AMRAP – Reps)

Tabata:

Strict Pull-ups

Rower Calories

Push-ups

Rower Calories

Share