Hammonasset Conditioning + Fitness – CrossFit
Warm-up
10-12min Warm-up AMRAP:
10 Cal Row/100m Run
15 Sit Ups
10 Walking Lunges
15 PVC Pass Throughs
10 Banded Pull Aparts (light–orange/red bands)
Weightlifting
Bench Press (5-5-5-5-5-5+)
40%-45%-55%-60%-70%-80%
Metcon
Metcon (Calories)
Alternating On the Minute x 16 (8 Rounds):
Even: 10 Hand Release Push-ups + 40 Single Unders
Odd: Max Calorie Row
Score is total Calories across the 8 rounds
