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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)

Group Stretch

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