Hammonasset Conditioning + Fitness – CrossFit
Warm-up
8-10 min AMRAP:
250 m Row
10 Light DB Shoulder Press
5 PVC Good Mornings
10 Light KB Swings
5 Scap Pull-ups
10 Air Squats
Metcon
Metcon (Time)
Partner WOD:
“The Seven”
7 Rounds each:
7 Handstand Push Ups
7 Thrusters (115/85)
7 Knees to Elbow
7 Deadlift (165/135)
7 Burpees
7 Kettlebell Swings (70/53)
7 Pull Ups
Row 200m between rounds
*Each partner must complete 7 reps before moving onto next movement. ex: Partner A complete 7 HSPUs, then Partner B completes 7 HSPUs.
*Split row evenly, each partner rowing 100m.
