Hammonasset Conditioning + Fitness – CrossFit
Warm-up
“Rowling”
Sharing a rower with a buddy, complete 3 rounds of “Rowling”. The goal is to land exactly on 100 meters without going over or under. If you land on 97 or 103 meters, your score is 3. If you get a “strike” by landing exactly on 100, you do not have to complete the penalty.
*Penalties For Each Round:*
Round 1: (2x score) PVC Overhead Squats
Round 2:( 2x score) V-Ups
Round 3: (2x score) PVC Thrusters
20 Seconds
PVC Pass Throughs
Push-up to Down Dog
Hollow Hold
Active Samson
Arch Hold
Active Spidermans
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
Box Supported Ankle Stretch: 45 Seconds
Child’s Pose on Box: 1 Minute
Movement Prep
Row Prep:
30 Seconds Row (Heels Down)
Box Jump Prep:
3 Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
3 Box Jumps (Lower Height)
3 Box Jumps (Workout Height)
TTB Prep:
10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
Overhead Squat Prep:
5 PVC Overhead Squats
5 Pausing Barbell Overhead Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Overhead Squats (95/65)
20 Box Jumps (24/20)
20 Toes to Bar
20/18 Calorie Row
