Hammonasset Conditioning + Fitness – CrossFit
Warm-up
1 Minute
Easy Bike
Active Spidermans
3 Good Mornings + 3 Elbow Rotations
45 Seconds
Moderate Bike
Active Samson
3 Stiff Legged Deadlifts + 3 High Pulls
30 Seconds
Faster Bike
Push-up to Down Dog
3 Hang Power Cleans + 3 Front Squats
Mobility
Couch Stretch: 2 Minutes Each Side
Front Rack Stretch: 1 Minute
Wrist Stretch: 1 Minute
Movement Prep
Hang Power Clean Prep:
3 High Hang Power Cleans
3 Hang Power Cleans
10 Bump Clean Attempts
*Build to Workout Weights *
Metcon
Metcon (7 Rounds for weight)
7 Rounds, On the 3:00
18/12 Calorie Row
5 Hang Power Cleans
Build in Weight Each Round. Score is Load. Post Times in Comments.
