Hammonasset Conditioning + Fitness – CrossFit
Warm-up
With A Partner
400 Meter Medicine Ball Run
1 Minute
Partner Sit-ups
Partner Lateral Throws
Partner Chest Passes
Partner Squat Throws
Partner Alternating Slams
Movement Prep
TTB
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar
Wall Balls
5 Front Squat
5 Push Press
5 Thrusters
3 Wallballs
Metcon
Metcon (Time)
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Med Ball Run (20/14)
15 Wallballs (20/14)
200 Meter Run
*Your score is your slowest time
