Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Push-up to Down Dog
Slow Air Squats
Plate Hops
Push-up to Down Dog
Air Squats with Hands Overhead
Plate Front Raise to Overhead
Push-up to Down Dog
Air Squats with Heels on Plate
Plate Counterbalance Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Lat Stretch: 45 Seconds Each Side
Movement Prep
5 Slow Air Squats
5 Air Squats
20 Seconds Jumps (No Rope)
20 Seconds Faster Singles
20 Seconds Double Under Practice
10 Second Dip Hold
10 Second Overhead Catch Hold
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5 Pausing Push Jerks (Pause 2 Seconds in Dip & Catch)
5 Push Jerks
Weightlifting
Push Jerk (Heavy Set of 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders