Hammonasset Conditioning + Fitness – CrossFit
Warm-up
run/row/bike 5 minutes
Dynamic Movements
Shoulder warmup (No Measure)
Row 250m
10 lite kb swings
10 inchworms
Run 200m
10 shoulder shrugs
10 burpees
review gymnastics
Gymnastics
Metcon (No Measure)
12 EMOM
1. 4-6 Jumping bar muscle up
2. 4-6 Strict Pullups
3. 4-6 Dip (any variation)
4. 10-12 KB DL 53/35
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 2:
20 min AMRAP
Row 500m (or 400m run)
25 m Sled Push (challenging but do-able)
*partner completes full set before switching.
*If no partner just rest the time it took to complete set (1:1)
* Other options for sled:
-6 tire flips
-50m Med Ball run
-6 Front Squats (65-75%)
-3 Rope Climbs
* you can change up your options for sled each round
