Hammonasset Conditioning + Fitness – CrossFit
Warm-up
200 Meter Easy Run
40 Seconds
Barbell Good Mornings
Active Spiderman
Barbell Elbow Rotations
Front Plank
Barbell Strict Press & Reach
Shoulder Taps
Barbell Front Squats
Mountain Climbers
Mobility
Barbell Ankle Stretch: 1 Minute
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
Movement Prep
With an Empty Barbell:
5 Pausing Front Squats
5 Front Squats
5 Strict Press & Reach
5 Push Press
Build to Light Weight
7 Thrusters
Drop Down to Empty Bar
10 Thrusters
Metcon
Metcon (Time)
For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)
