Hammonasset Conditioning + Fitness – CrossFit
Warm-up
3 Rounds:
1 Minute Row (Increasing Pace Each Round)
1 Minute PVC Movement + Stretch
1st Round: 30 Seconds Pass Throughs + 30 Seconds Active Dive-bombers
2nd Round: 30 Seconds Lat Stretch + 30 Seconds Slow Air Squats
3rd Round: 30 Seconds More Narrow Pass Throughs + 30 Seconds PVC Overhead Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar
3 Snatch Grip Deadlifts
3 Snatch High Pulls
3 Hang Power Snatches
3 Power Snatches
4 Strict Presses
4 Push Presses
4 Front Squats
4 Thrusters
*Build to Workout Weight *
Metcon
Metcon (AMRAP – Reps)
4 Rounds:
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Row
Rest 2 Minutes Between Rounds
