Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds:
Active Samson
Child’s Pose
Barbell Good Mornings
Active Spidermans
Front Rack Stretch
Barbell Elbow Rotations
Push-up to Down Dog
Barbell Ankle Stretch
Barbell Strict Press & Reach
Inchworm to Push-up
Barbell Front Squat Hold
Barbell Muscle Clean + Front Squat
Metcon
Review Med Ball Jump Squat and C&J movements
Metcon (Time)
Teams of 2 For Time:
100 Meter Run
10 Medicine Ball Squat Jumps (20/14)
5 Power Clean and Jerks
1st 6 Rounds: 95/65
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105
Parters cycle through full rounds, one at a time. Weights climb after each partner has gone through three rounds (6 rounds total).
