Hammonasset Conditioning + Fitness – CrossFit
Warm-up
AMRAP 6:
100 Meter Run
15 Second Hollow Hold
10 Reverse Lunges (5 Each Side)
5 Inchworm to Push-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Movement Prep
8 Box Step-ups
4 Box Jump Overs
10 Scap Pull-ups
1-3 Strict Toes to Bar
5 Kip Swings
5 Knees to Chest
3 Toes to Bar
With Empty Bar:
5 Deadlifts From Above the Knee
5 Deadlifts From the Floor
*Build to Workout Weight*
Metcon
Split run and reps evenly. Each partner will alternate running 400m at a time. Each partner will do 21-15-9.
Metcon (Time)
For Time:
Buy-In: 1 Mile Run
21-15-9:
Deadlifts (225/155)
Box Jump Overs (24/20)
Toes to Bar
Cash-Out: 1 Mile Run
