Hammonasset Conditioning + Fitness – CrossFit
Warm-up
60 Seconds
Easy Row
Active Spidermans
40 Seconds
Moderate Row
Active Samson
20 Seconds
Fast Row
Push-up to Down Dog
Modified Barbell Warmup
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Elbows Rotations
5 Good Mornings
5 Back Squats
Mobility
Wrist Stretch: 45 Seconds
Front Rack Stretch: 1 Minute
Child’s Pose: 45 Seconds
Movement Prep
Pull-Ups
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Kick-Pops*
3 Pull-ups
Power Cleans
15 Second Receiving Position Hold
5 Hang Muscle Cleans
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
Push Jerks
15 Second Receiving Position Hold
5 Push Press
5 Push Jerks
Metcon
Metcon (Time)
3 Rounds:
21/15 Calorie Row
21 Pull-ups
Directly Into…
3 Rounds:
9 Power Cleans (115/80)
9 Push Jerks (115/80)
