Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds Each Movement
2-3 Rounds:
Shuttle Jogs
Air Squats
Inchworms
Ring Rows
Banded Pass Throughs
Then 1 Round:
5 Scap Pull-ups
5 Kip Swings
3 Hip Pops (No Pull)
3 Kipping Pull-ups
Mobility
Wrist Stretch: 45 Seconds
Child’s Pose: 45 Seconds
Push-up Plank Hold: 30 Seconds
Metcon
Review movement standards and scaling options
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Pull-up Substitutions:
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
