Hammonasset Conditioning + Fitness – CrossFit
Warm-up
3 Rounds:
200M Row
200M Run
5 Inchworms w/PU
10 Jumping Air Squats
15 WallBalls
Skill
Review SDHP, Hang Clean, and Hang Snatch. Give athletes 7-10 minutes to warm-up the movements.
Metcon
Metcon (AMRAP – Reps)
20 Min EMOM:
Min1 – 10 SDHP (75/55), Max Burpees
Min2 10 Hang- Clean, Max Burpees,
Min3 10 Hang-Snatch, Max Burpees,
Min4 – Full Rest
your score is total Burpees
Group Stretch
5-10 Minutes of Group Stretch
