Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Row 300M
Run 300M
2 Rounds:
10 KB swings
10 Goblet Squats
10 1-Arm KB Strict Press (5 each arm)
10 Jumping Jacks
Skill
Review the Barbell complex and give athletes a few minutes to warm-up
Metcon
Metcon (Weight)
EMOM for 12 Minutes Complete:
1 Power Clean
1 Hang Squat Clean
1 Jerk
Build as you go, but focus on form and technique.
Metcon
Metcon (AMRAP – Reps)
5 2-minute rounds of:
10 Burpees
200M Row
Max Burpees
Rest 3 minutes between rounds. Score is total of the “max burpees”.
Group Stretch
Group stretch
