Hammonasset Conditioning + Fitness – CrossFit
Warm-up
AMRAP 8:
Partner 1: Easy Rowing For Meters
Partner 2: 200 Meter Easy Run
*Switch stations when running parter returns*
Mobility
Banded Hamstring Stretch: 30 Seconds Each Side
Banded Cross Body Stretch: 30 Seconds Each Side
Movement Prep
Rowing Prep:
45 Seconds Banded Rowing
45 Seconds Rowing
Running Prep:
100 Meter Banded Run + 100 Meter Run (Each Partner)
Metcon
Boat Race (3 Rounds for time)
“Boat Race”
3 Rounds for time of:
Row 500 meters
Run 400 meters
Rest 3 minutes between rounds.
This is a re-test from 9/20/2018
