Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Warm Up: (as a group)
Coaches Choice
+
Skill Work
Explain Flow of workout
Movement Prep
Metcon (AMRAP – Rounds and Reps)
In Teams of 2:
20 minutes:
Movement 1: 100m Run
Movement 2: 10 Thrusters 65/45+/- (adj. as need)
Movement 3: 20 Du’s (40 singles)
Continue to rotate through movements. 1.2.3.1.2.3.1.2.3…
To be performed stadium style.
Partner A starts and complete movement 1, when Partner A is finished with movement 1 Partner B starts and completes movement 2. When Partner B is finished with movement 2, partner A starts and completes movement 3.
Example:
Movment 1: Partner A, Partner B rests
Movement 2: Partner B, Partner A rests
Movement 3: Partner A, Partner B rests
Movement 1: Parnter B,Partner A rests
Movement 2: Partner A, Partner B rests
continue rotating through
