Hammonasset Conditioning + Fitness – CrossFit
Warm-up
400M Row
200M Run
2-3 Rounds:
5 Inchworms
10 Goblet Squats
15 KB Swings
Skill
Review Deadlift, Hang Power Clean, and Push Jerk. Give athletes a few minutes to warm-up their movements.
Metcon
Metcon (AMRAP – Reps)
With a Partner:
A) 5 Min AMRAP:
Max Cal Row
Rest 3 Min
B) 10 Min AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 3 Minutes
C) 15 Min AMRAP
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
One partner works at a time. For A and B, partners must complete full rounds before rotating
