Hammonasset Conditioning + Fitness – CrossFit


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



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.