Hammonasset Conditioning + Fitness – CrossFit
Warm-up
500m Row
8 min AMRAP
5 Inchworms with Push-up
10 Reverse Lunges
10 Banded Pass Throughs
5 Burpees
5 Down Dog to Up Dog
Mobility
Front Rack Stretch- 45 seconds
Chest Stretch- 45 seconds
Metcon
Review power clean and movement standards.
Score is total burpee reps.
Metcon (AMRAP – Reps)
EMOM 30 (5 Rounds)
1. 10/8 Calorie Row
2. 10 Hand-Release Push- ups
3. 10 Power Cleans (95/65)
4. 20 Sit-ups
5. Max Burpees
6. Rest
