Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Run or Row
40 Seconds
PVC Pass Throughs
Active Spidermans
Box Step-ups (20 sec each leg)
PVC Lat Stretch
Active Samson
Kip Swings (20 sec)/Ring Rows (20 sec)
PVC Overhead Squats
Push-up to Down Dog
Movement Prep
Each Partner:
3 Power Snatch Balances
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches (Catch Lower With Each Rep)
**Build to Workout Weight(s) With Partner**
Metcon
One Partner working at a time. Split reps as evenly as possible.
Metcon (Time)
For Time:
75 Calorie Row
50 Box Jump Overs (24/20)
25 Power Snatches (135/95)
10 Rope Climbs or Tire Flips or CTB Pull-ups (choose what is available)
25 Power Snatches (115/80)
50 Box Jump Overs (24/20)
75 Calorie Row
