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