Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Run or Row
10 Spiderman Lunges
:45 sec Front Rack Stretch
10 Walking Samson + Air Squat at top
:45 sec Wrist Stretch
5 Pushup to Down Dog
:45 sec Child’s Pose
Movement Prep
Barbell Warm-up:
4 Elbow Rotations
4 High Hang Power Cleans
4 Hang Power Cleans
3 Pausing Front Squats
3 Push Presses
3 Thrusters
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans
Build to workout weight
Metcon
Metcon (Time)
Teams of 3
For Time (30 Minute Cap):
1200 Meter Med Ball Run (20/14 or heavier!)
140/100 Calorie Row
100 Hang Power Cleans (105/75)
80 Thrusters (105/75)
60 Squat Cleans (105/80)
ALL team members run together, sharing the Med Ball throughout. For all other movements split reps as equally as possible with one teammate working at a time.
