Hammonasset Conditioning + Fitness – CrossFit
Warm-up
400m run
Dynamic Movements
Group: 2x
5 Inch worms
2 sets Push up complex
5 DB Halo (each direction)
100m run
Weightlifting
Push Jerk
E2MOM
Set 1: 3 @ 60
Set 2: 2 @ 70
Set 3 2 @75
Set 4: 1 @ 80
Set 5: 1 @ 85
Set 6-8: 1 @ 90
Metcon
Metcon (Time)
3 rounds
18 Box jumps
12 Hang Squat Cleans 115/75
9 HSPU (12 HRPU)
THEN
Complete 1000m row/800m Run
**total time includes run or row
