Hammonasset Conditioning + Fitness – CrossFit
Warm-up
3 Rounds:
100 Meter Run
30 Seconds PVC Pass Throughs
30 Seconds PVC Overhead Squats
30 Seconds Inchworm to Push-up
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
10 Scap Pull-ups
1-3 Strict Pull-ups
5 Kip Swings
3 Pull-ups
Metcon
Partners split reps evenly.
Metcon (Time)
For Time:
60 Pull-ups
600 Meter Run
30 Overhead Squats (135/95)
1,000 Meter Run
30 Overhead Squats (135/95)
600 Meter Run
60 Pull-Ups
