Water Break

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

45 Seconds

Easy Row

Active Spiderman to Push-up

30 Seconds

Moderate Row

Mountain Climbers

20 Seconds

Faster Row

Steady Burpees

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Wrist Stretch- 1 minute

Front Rack Stretch- 1 minute

Movement Prep

5 Lateral Burpees Over Rower

15 Second Receiving Position Hold

3 High Hang Power Cleans

3 Hang Power Cleans

Build to Workout Weights

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

27 Hang Power Cleans (95/65)

27 Burpees Over Rower

27/21 Calorie Row

Rest 4 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

21 Hang Power Cleans (115/85)

21 Burpees Over Rower

21/15 Calorie Row

Rest 4 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

15 Hang Power Cleans (135/95)

15 Burpees Over Rower

15/12 Calorie Row

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