Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Foam Roll/Stretch
400m Group Run
2x:
5 Kip Swings + 5 Knees to Chest
10 Push-ups
15 Air Squats
Then:
“Smack” Partner Game
Metcon
Review movement standards then leave time for set up.
Metcon (AMRAP – Rounds and Reps)
30min AMRAP
100 Cal Row
80 Hang Power Snatches (75/55)
60 TTB
40 HRPU
20 Burpees
40 HRPU
60 TTB
80 Hang Power Snatches
100 Cal Row
Split reps evenly, one partner working at a time.
