Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Banded Pass Throughs
Lateral Hops Over Band
Front Plank
Banded Pull-Aparts
Forward & Back Hops Over Band
Right Side Plank
Banded Biceps Curls
Single Leg Hops Over Band (15s Each Side)
Left Side Plank
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Banded Lat Stretch: 1 minute each side
Movement Prep
Weightlifting
Give athletes 15 minutes to build to a heavy set of 5 Shoulder Presses.
Shoulder Press
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders
