Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Easy Row
Mountain Climbers
Moderate Row
Push-up Shoulder Taps
Faster Row
Push-up to Down Dog
Mobility
Chest Stretch: 1 Minute
Child’s Pose: 1 Minute
Movement Prep
10 Scap Pull-ups
1-3 Strict Pull-ups
5 Kip Swings
5 Pull-ups
3-5 CTB Pull-ups
5 Knee Raises
5 TTB
Metcon
Rest 4 minutes between AMRAPs
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
