Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Run 300m
Row 300m
1 minute rest
repeat 2
Dynamic Movements
10 minutes (coached practice time)
1-2 Rope Climb
5 jumping muscle up
10 straight leg sit up
Metcon
Metcon (Time)
Row 1000m
20 Power Snatch 95/65
20 Toes to Bar
20 Power Snatch
Row 1000m
rest 2 minutes then complete:
100 ft single arm suitcase carry right hand
followed by
100 ft single arm suitcase carry left hand
