Hammonasset Conditioning + Fitness – CrossFit
Warm-up
40 Seconds
Easy Row
Lying Chest Stretch (20 sec each side)
Easy Side Lunges
30 Seconds
Moderate Row
Push-up to Down Dog
Moderate Side Shuffles
20 Seconds
Faster Row
Banded Pass Throughs
Faster Shuttle Runs
Movement Prep
Review Force Curve graph on rower. (https://www.concept2.com/indoor-rowers/training/tips-and-general-info/using-the-force-curve)
Review push-up standards and modifications.
Metcon
Metcon (AMRAP – Reps)
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20 Push-ups
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.
Score is the sum total of shuttle runs across the 5 rounds
Stagger on opposite 4 minute windows if large class/short on rowers
