Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Partner Rowing
For Time:
10 Rounds of “Rowling”
*The goal of “Rowling” is to try to land on exactly 100 meters. 93 meters or 107 meters are both scores of 7. Athletes who just rowed will complete 7 air squats before their next partner can begin. Reset the monitor for each round. The team who rows fastest and/or gets the smallest number of penalty reps will have the best opportunity to win. To make it fair, line athletes up by height and pair the athletes on each end up with each other. For example, the tallest athlete will be paired with the shortest athlete and so on.
Mobility
Couch Stretch- 90 seconds each side
Movement Prep
Establish Catch Position With Gap
30 Seconds Easy Row
15 Second Squat Hold Below Parallel
10 Pausing Air Squats (In the Bottom for 1 Second)
5 Air Squats (In the Bottom)
10 Lighter Russian Swings
Metcon
Metcon (Time)
3 Rounds:
750 Meter Row
50 Air Squats
25 Russian Swings (70/53)
