Hammonasset Conditioning + Fitness – CrossFit
Warm-up
5 minute running clock:
100 meter run
10 air squats
10 lunges
10 sit ups
Then:
Group “Roxanne” Burpee Warm-up
Metcon
Metcon (Time)
Find a Partner
Buy In: 400 meter partner run
100 wall balls (20/14)
100 kb swings (53/35)
100 goblet squats (53/35)
100 box jumps (24/20)
100 deadlifts (135/95)
Buy Out: 400 meter partner run
Partners will run together. Then one partner works while the other rests. All reps must be split evenly.
Finisher
100 ab mat sit ups as a team. Split reps evenly.
