Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Line Drills:
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
Mobility
3-Way Banded Shoulder Stretch: 30 Seconds Each Direction on Each Arm
Lat Stretch – Cross Body – Overhead on Elbow
Movement Prep
5 Med Ball Deadlifts
5 Med Ball Strict Press
5 Ball Slams
1. Foot Locks
2. Push & Pull
3. Lock and Stand
4. 1-2 Rope Climb Attempts
Weightlifting
Power Snatch (Build to a heavy set of 3)
Metcon
Rope Climb Subs:
5:1 Pull-ups or Ring Rows
3:1 Strict Pull-ups
2:1 Seated Rope Pull
1:1 Half Rope Climbs
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
200 Meter Run
25 Ball Slams (20/14)
3 Rope Climbs
