Shelf Life

Hammonasset Conditioning + Fitness – CrossFit


1 Minute

Easy Row

Active Samson

Barbell Good Mornings

45 Seconds

Moderate Row

Push-up to Down Dog

Barbell Elbow Rotations

30 Seconds

Faster Row

Cossack Squats

Barbell Hang Muscle Cleans


Front Rack Stretch: 1 Minute

Couch Stretch: 90 Seconds Each Side

Movement Prep

20 Seconds Receiving Position Hold

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans


Build to Workout Weights

*Pause in the catch on all 9 reps of the power cleans


Metcon (Weight)

Alternating On the Minute x 16 (8 Rounds):

Odd Minutes: 12/9 Calorie Row

Even Minutes: “X” Power Cleans

Rounds 1-2: 5 Power Cleans

Rounds 3-4: 4 Power Cleans

Rounds 5-6: 3 Power Cleans

Rounds 7-8: 2 Power Cleans

Group Stretch