Hammonasset Conditioning + Fitness – CrossFit
Warm-up
1 Minute
Easy Row
Active Spidermans
45 Seconds
Moderate Row
Active Samson
30 Seconds
Faster Row
Mountain Climbers
15 Seconds
Sprint Row
Burpees
Movement Prep
10 Scap Pull-ups
8 Ring Rows (1 Second Hold At Top)
1-3 Strict Pull-ups
1-3 Light Weighted Pull-ups
Gymnastics
* Looking to add a little more difficulty to our strict pulling today
* This could mean more weight, a lighter band, or moving the feet out for ring rows
* These are pull-ups with palms facing away and not chin-ups where the palms face the body
Weighted Pull-ups
Metcon
* Looking for a faster paced effort today, ideally completing the work in under 12 minutes (Sub 2:25 Per Round)
* For athletes on the fence about going fast with this volume, It is better to do less reps and go faster
Metcon (Time)
5 Rounds:
200m Run
10 Burpees
If unable to run:
15/10 Cal Row
