Hammonasset Conditioning + Fitness – CrossFit


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


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).