Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Run or Row
:15 sec Samson Stretch (each leg)
:30 sec Hollow Hold
10 Scap Pull-ups
5 Burpees
:15 sec Spiderman Stretch (each leg)
:30 sec Arch Hold
5 Kip Swings
5 Burpees
10 Air Squats
5 Push-up to Down Dog
1-3 Strict Toes to Bar (or Straight Leg Lift as high as possible)
7-10 Kips – Gradually Building to Toes to Bar
Mobility
Warrior Squats: 1 Minute
Front Rack Stretch: 1 Minute
Metcon
Review Hang Power Clean and Thruster movements.
Allow time to warm up to Metcon weights.
Metcon (Time)
Teams of 2
For Time (35 Minute Time Cap):
2 Rounds
20 Bar-Facing Burpees
20 Hang Power Cleans (95/65)
20 Toes to Bar
20 Thrusters (95/65)
60 Calorie Row
2 Rounds:
20 Bar-Facing Burpees
20 Hang Power Cleans (115/80)
20 Toes to Bar
20 Thrusters (115/80)
60 Calorie Row
2 Rounds:
20 Bar-Facing Burpees
20 Hang Power Cleans (135/95)
20 Toes to Bar
20 Thrusters (135/95)
