Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds each:
Easy Row
Active Spidermans
Easy-Moderate Row
PVC Pass Throughs
Moderate Row
Air Squats
Faster Row
PVC Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Movement Prep
Teach/Review OH Squat then move into Movement Prep:
Establish Overhead Position with PVC
5 Pausing PVC Overhead Squats
5 Pausing Barbell Overhead Squats
5 Overhead Squats
– – – – – – – – – – – – – – – – – – – – – – – – – – –
Build to 1st Workout Weight
Metcon
Metcon (AMRAP – Reps)
AMRAP 3:
18 Overhead Squats (75/55)
18 Burpee Over Bar
Max Calorie Row
Rest 3 min
Score=Calories rowed
Metcon (AMRAP – Reps)
AMRAP 3:
15 Overhead Squats (95/65)
15 Burpee Over Bar
Max Calorie Row
Rest 3 min
Score=Calories rowed
Metcon (AMRAP – Reps)
AMRAP 3:
12 Overhead Squats (115/80)
12 Burpee Over Bar
Max Calorie Row
Rest 3 min
Score=Calories rowed
Metcon (AMRAP – Reps)
AMRAP 3:
9 Overhead Squats (135/95)
9 Burpee Over Bar
Max Calorie Row
Score=Calories rowed
