Hop Scotch

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

30 Seconds

Right Leg Lateral Box Step-ups

Inchworm to Push-up

Left Leg Lateral Box Step-ups

Inchworm to Push-up

Box Jump + Step Down

Inchworm to Push-up

Modified Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

PVC Pass Throughs: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Movement Prep

Box Jump-overs

5 Box Jumps

5 Box Jump Overs

Power Snatch

3 Reps of Each Burgener Warmup Movement with PVC Pipe

3 Reps of Each Burgener Warmup Movement with Barbell

3 Reps From Each Position (Pockets, Above the Knee, Mid-Shin)

Weightlifting

3 Position Snatch

1 Hang Power Snatch

1 Power Snatch

1 Squat Snatch

Metcon

Metcon (Time)

5 Rounds:

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)

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