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Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Foam Roll/Banded Mobility
300m Row
300m Group Jog
5 Jump Squats
5 Push-ups
5 Burpees
10 Banded Pass Throughs
5 Hanging Shrugs
5 Kip Swings
5 Push-up to Down Dog
10 Ring Rows
Metcon
Metcon (AMRAP – Reps)
Teams of 2
3 Rounds:
4 Minute Row for Calories
3 Minute Pull-ups
2 Minute Burpees Over Rower
One athlete working at a time, switching off as needed while trying to accumulate as many reps as possible at each station. Score today is total number of completed reps across the three rounds.
