Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds:
Easy Row
Quad Stretch
Knees to Chest
Mountain Climbers
Moderate Row
Straight Leg Kick
Walking Samson
Top Half Burpees
Faster Row
Side Lunge
Slow Air Squats
Easy Burpees
Mobility
Chest Stretch: 45 Seconds
Up Dog: 45 Seconds
Metcon
Metcon (Time)
With a Partner complete:
42-36-30-24-18-12-6
600 Meter Row
Toes to Bar
Burpees
Split reps and row evenly. One partner working at a time. The run starts each round.
