Hammonasset Conditioning + Fitness – CrossFit
Warm-up
8-10 min AMRAP @warm-up pace:
200m Row
5 Kip Swings
10 Hanging Knee Raises
10 Push-ups
10 Walking Lunges
10 PVC Pass Throughs
5 Inchworms
Mobility
Up Dog :45 sec
Half Kneeling Ankle/Calf Stretch :30 sec each side
Movement Prep
Review all movement standards then complete rehearsal.
1 Round:
6 OH Walking Lunges
3 Knees to Elbows
3 Sit-ups
3 Burpees
Metcon
Metcon (Time)
For time:
30 Overhead Walking Lunges
30 Knees-to-Elbows
30 Sit-ups
30 Burpees
30 Sit-ups
30 Knees-to-elbows
30 Overhead Walking Lunges
Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate
