Hammonasset Conditioning + Fitness – CrossFit
Warm-up
1 Round
*30 Seconds Each: *
Jumping Jacks
Active Samson
Push-up to Down Dog
Arms Overhead Air Squats
2 Rounds:
*30 Seconds Each: *
PVC Pass Throughs
PVC Overhead Squats
PVC V-Ups
Barbell Warmup:
5 Elbow Rotations
5 Strict Press & Reach
5 Pausing Front Squats
5 Push Press & Reach
Movement Prep
TTB Prep:
10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
Box Jump Over Prep:
5 Step-ups Each Side
4 Box Jump Overs (Shorter Box)
3 Box Jump Overs (Workout Box)
Thruster Prep:
3 Front Squats
3 Push Presses
3 Pausing Thrusters
3 Thrusters
Build to Workout Weights
Metcon
Metcon (Time)
For Time (Teams of 2 | 30 Minute Cap):
70/60 Calorie Row
Directly Into…
30 Toes to Bar
30 Box Jump Overs (24″/20″)
30 Thrusters (95/65)
30 Toes to Bar
30 Box Jump Overs (24″/20″)
30 Thrusters (115/80)
30 Toes to Bar
30 Box Jump Overs (24″/20″)
30 Thrusters (135/95)
