Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds:
PVC Pass Throughs
PVC Overhead Squats
Push-up to Down Dog
PVC Narrow Pass Throughs
PVC Overhead Squats
Push-up to Down Dog
Barbell Warmup:
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Thrusters
Metcon
With a partner. Split reps evenly. Score is max lifts per round. Rest 3 minutes between each AMRAP.
Metcon (AMRAP – Reps)
7 Minute AMRAP:
60/50 Calorie Row
Max Overhead Squats (95/65)
Metcon (AMRAP – Reps)
6 Mininute AMRAP:
50/40 Calorie Row
Max Hang Squat Cleans (115/80)
Metcon (AMRAP – Reps)
5 Minute AMRAP:
40/30 Calorie Row
Max Thrusters (135/95)
