Hammonasset Conditioning + Fitness – CrossFit
Warm-up
1 Minute
Easy Row
Active Samson + Air Squat
45 Seconds
Moderate Row
Push-up to Down Dog
30 Seconds
Faster Row
Jumping Air Squats
Modified Barbell Warmup
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Front Squats
5 Strict Press & Reach
Mobility
Piegon Pose With Lat Reach- 1 minute each side
Movement Prep
3 Hang Power Cleans
3 Front Squats
3 Push Presses
5 Hang Squat Clean Thrusters (Resetting in Front Rack)
Build to Lighter Weight
3 Hang Squat Clean Thrusters
Metcon
Metcon (Time)
21-15-9:
Row Calories
10m Shuttle Runs
Directly Into…
21 Hang Squat Clean Thrusters (135/95)
