Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Partner up!
30 Second Rounds
Round 1
Partner A: Row
Partner B: Front Rack Stretch
Then switch
Round 2
Partner A: Row
Partner B: Right Side Pigeon
Then switch
Round 3
Partner A: Row
Partner B: Left Side Pigeon
Then switch
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Metcon
Review Deadlift, Hang Power Clean and Push Jerk movements. Allow athletes time to warm up to workout weights.
Metcon (Time)
Teams of 2
For Time (30 Minute Cap)
3 Rounds:
20 Deadlifts (95/65)
20 Hang Power Cleans (95/65)
20 Push Jerks (95/65)
60/50 Calorie Row
2 Rounds:
20 Deadlifts (135/95)
20 Hang Power Cleans (135/95)
20 Push Jerks (135/95)
60/50 Calorie Row
1 Round:
20 Deadlifts (175/125)
20 Hang Power Cleans (175/125)
20 Push Jerks (175/125)
