19.4

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

300m Row

5 Burpees

10 Air Squats

10 PVC Pass-Throughs

10 PVC Figure 8s

Line Drills:

10m Butt Kickers

10m High Knees

10m Spiderman

10m Sampson

10m Frankenstein Walk

10 Inchworm (no push-up)

Movement Prep

5 Kip Swings

5 Kip Swings with big hip pop

Burgener Warm-up

Review Snatch

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Share