Hammonasset Conditioning + Fitness – CrossFit
Warm-up
PVC Pass Throughs
Active Samson + Air Squats
PVC Pass Throughs
Cossack Squats
PVC Pass Throughs
PVC Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip RDLs
Mobility
Couch Stretch: 1 minute each side
Barbell Ankle Stretch: 1 Minute
PVC Lift Offs: 1 Minute
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
