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
