Hang Glide

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.

Group Stretch

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