Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Row/Run 400m
2x:
10 Light KB Swings
10 Jumping Air Squats
5 Inchworms w/Push-up
10 PVC Pass Throughs
10 PVC Figure 8s (5 each direction)
Metcon
Review Power Clean and movement standards
Wittman (Time)
Seven rounds:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
Women’s RX:
35# KB
65# PC
20″ BJ
Stretch/Mobility
Foam Roll & Banded Mobility
