Hammonasset Conditioning + Fitness – CrossFit
Warm-up
2x:
30 Seconds
Easy Row
Straight Leg Swings (Right Side)
Easy Row
Straight Leg Swings (Left Side)
Easy Row
Down Dog
EMOM
EMOM 8
1. 2 Turkish Get Ups
2. 15 Sit-ups
Build in weight on Turkish Get Ups for a heavy set of 2.
Turkish Get Up
Metcon
Give athletes time to warm-up Power Clean
Metcon (AMRAP – Reps)
8 Rounds:
40 Seconds Power Cleans (115/85)
20 Seconds Rest
40 Seconds Row Calories
20 Seconds Rest
