Hammonasset Conditioning + Fitness – CrossFit
Mobility
Warrior Squats: 1 Minute (https://youtu.be/O2f7Cn9yuh8)
PVC Overhead Squat Hold: 1 Minute
Warm-up
30 Seconds
Easy Row
Air Squats with Hands Overhead
Moderate Row
Slow PVC Overhead Squats
Faster Row
Jumping Air Squats
Modified Barbell Warmup
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip Deadlifts
Movement Prep
Air Squat Prep:
20 Seconds Slow Hands Up Air Squats
20 Seconds Air Squats
Row Prep:
Establish Sitting Position
10 Seconds Easy Row
10 Seconds Moderate
10 Seconds Fast
Power Snatch Prep:
10 PVC Tall Snatches
5 Barbell Tall Snatches
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
*Build to Workout Weight*
Metcon
Metcon (5 Rounds for time)
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)
