Hammonasset Conditioning + Fitness – CrossFit
Warm-up
1 Minute
Easy Row
Active Spiderman + Hamstring Stretch
Walking Lunges Around Rowers (No Weight)
Moderate Row
Active Samson + Air Squat
Single Arm Dumbbell Farmers Carry Around Rowers (30 Seconds Each Arm)
Faster Row
Active Divebombers
Single Arm Dummbbell Overhead Carry Around Rowers (30 Seconds Each Arm)
Mobility
Pigeon Pose on Box: 1 Minute Each Side
Child’s Pose on Box: 1 Minute
Movement Prep
10 Scap Pull-ups
10 Kip Swings
1-3 Strict Pull-ups
5 Lat Press Downs (Aggressive Push Down in Kip Swing)
3 Pull-ups
5 DB Deadlifts
5 DB High Pulls
5 DB Strict Press
5 DB Snatch
6 Step-ups (No Weight)
6 Dumbbell Step-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Row
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups
