Low Five

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

Partner Up!

1 Minute Each then Switch:

Partner A: Easy Row

Partner B: Active Spidermans

:45 Seconds Each then Switch:

Partner A: Moderate Row

Partner B: PVC Pass Throughs

:30 Seconds Each then Switch:

Partner A: Faster Row

Partner B: Push-up to Down Dog

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

PVC or Barbell Burgener Warmup

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2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

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Build to Workout Weights

Metcon

Teams of 2, split reps evenly. The score on each AMRAP is burpee reps.

Metcon (AMRAP – Reps)

AMRAP 5:

30 Calorie Row

30 Power Snatches (95/65)

Max Lateral Barbell Burpees

Rest 5 Minutes

Metcon (AMRAP – Reps)

AMRAP 5:

30 Calorie Row

20 Power Snatches (115/80)

Max Lateral Barbell Burpees

Rest 5 Minutes

Metcon (AMRAP – Reps)

AMRAP 5:

30 Calorie Row

10 Power Snatches (135/95)

Max Lateral Barbell Burpees

Group Stretch

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