Hammonasset Conditioning + Fitness – CrossFit
Warm-up
1 Minute
Easy Row
Push-up to Down Dog
PVC Pass Throughs
45 Seconds
Moderate Row
Inchworm to Push-up
PVC Lat Stretch
https://youtu.be/loMyjjEc7_0
30 Seconds
Faster Row
Up Dog to Down Dog
PVC Pass Throughs (More Narrow)
Mobility
Post Chest Stretch: 45 seconds each side
Post Underarm Stretch: 45 seconds each side
Movement Prep
5 Spidermans (Each Side)
5 Frog Hops
5 Lateral Bar Burpees
5 High Hang Power Snatches
5 Hang Power Snatches
5 Snatch Pulls
5 Power Snatches
Build to workout weight
Metcon
Choose your “Isabel” weight.
Score is SLOWEST round.
Metcon (Time)
On the 4:00 x 5 Rounds:
14/10 Calorie Row
10 Lateral Barbell Burpees
5 Power Snatches (135/95)
