Hammonasset Conditioning + Fitness – CrossFit
Warm-up
8-10 min AMRAP @ warm-up pace:
200m Run
10 Light DB Push Press
5 Scapula Pull-ups + 5 Kip Swings
10 PVC Pass Throughs
5 Burpees
10 Sit-ups
5 Inchworms
Then Coach Led Group Line Drills:
Walking Quad Stretch
Butt Kickers
Walking Knee to Chest
High Knees
Soldier Kicks
Bear Crawl
Etc…
Metcon
Review C&J and leave time for athletes to warm up to all three Metcon weights.
Metcon (Time)
In Teams of 2 For Time:
800m Run (200m relay style)
60 Clean and Jerks (95/65)
60 Toes to Bar
40 Clean and Jerks (135/95)
40 Pull-ups
20 Clean and Jerks (155/105)
20 Chest to Bar Pull-ups
800m Run (200m relay style)
One partner working at a time. 30 minute timecap.
