Heartburn

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

Jog Around Room

Active Dive-bombers

Slow Air Squats

Skip Around Room

Active Dive-bombers

Air Squats

Bear Crawl Around Room

Active Dive-bombers

Jumping Air Squats

Movement Prep

Pull-ups

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Kick & Pops

3 Pull-ups

Thrusters

5 Push Press

10 Second Overhead Hold

.

5 Front Squats

10 Second Front Squat Hold

.

5 Thrusters

.

Build to Workout Weight

Metcon

Partners will run the mile together, but can keep their own pace. The barbell work begins when both partners have returned from the run.

Metcon (Time)

1 mile run

16 Rounds “Bergeron Beep Test”
1 Round “Bergeron Beep Test”

7 Thrusters

7 Pull-ups

7 Burpees

(75/55)

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