Hammonasset Conditioning + Fitness – CrossFit
Warm-up
8 Holes (4 Each Partner)
Hole 1: 178 Meters
Hole 2: 212 Meters
Hole 3: 193 Meters
Hole 4: 182 Meters
Hole 5: 239 Meters
Hole 6: 207 Meters
Hole 7: 246 Meters
Hole 8: 222 Meters
*12 Minute Cap*
**Partner Not Rowing: **
Ankle Stretch [Click Here](https://youtu.be/WQ-VJN7ctjo)
PVC Pass Throughs
*This is rowling with a golfing twist to it. Parter one will take on the first hole, looking to land exactly on 178 meters. If they are 5 meters short or 5 meters long, they will complete 5 air squats before their partner can start. Partner 2 will then reset the monitor and try to land exactly on 212 meters. Teams are trying to be fast, but accurate. The team who is done first will be crowned the winner. Partner not rowing can complete an ankle stretch that will help with mobility for rowing.
Weightlifting
Review Shoulder Press movement
Shoulder Press (5-5-3-3-3-1+)
40%-45%-55%-70%-80%-90%
Metcon
2k Row (Time)
Max Effort 2k Row
