Hot Air

Hammonasset Conditioning + Fitness – CrossFit


Warrior Squats: 1 Minute (

PVC Overhead Squat Hold: 1 Minute


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 (5 Rounds for time)

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row

7 Power Snatches (115/85)

Group Stretch