Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Partner Rowling
3 Rounds Each:
Land Exactly on 150 Meters
*Penalties:*
**Round 1:** Air Squats
**Round 2:** Burpees
**Round 3:** Push-ups
*Any meters above or below 150 is a penalty for the partner who rowed. Team with lowest total score after 3 rounds wins.
Mobility
Chest Stretch: 1 Minute
Movement Prep
Pull-up Prep:
10 Scap Pull-ups
1-3 Strict Pull-ups
Push-up Prep:
10 Second Push-up Plank Hold
3 Tempo Push-ups (3 Seconds Down, 1 Second Up)
3 Push-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”
*1 Round of Strict Cindy is 5 Strict Pull-ups, 10 Push-ups, and 15 Air Squats
Pull-up Substitutions:
Reduce Reps
Banded Strict Pull-ups
Box Strict Pull-ups
Ring Rows
Substitutions
Reduce Reps
Banded Push-ups
Push-up to a Box or Bench
