Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Row
300m Row
5 Knuckle Drags
10 Active Spidermans
10 Active Samson
5 Push-up to Down Dog
10 Air Squats
10 Scap Pull-ups
5 Kip Swings + 3 Pull-ups
10 Second High Plank Hold
10 Second Low Plank Hold
5 Push-ups
10 AbMat Sit-ups
Mobility
Chest Stretch: 1 Minute
Squat Hold (Elevated Heel): 1 Minute
Game
Pizza Tag!
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
