Craziness

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

30 Seconds

PVC Pass Throughs

Active Spiderman

PVC Lat Stretch

Mountain Climbers

PVC Pass Throughs (More Narrow)

1 Burpee + 3 Air Squats

Snatch Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Movement Prep

5 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Establish Hand Position

5 Push-ups

3 Snatch Grip Deadlifts

3 Snatch Grip High Pulls

3 Hang Power Snatches

3 Power Snatches

*Build to Workout Weight *

Metcon

Metcon (Time)

For Time:

10 Rounds of “Cindy”

50/35 Calorie Row

30 Power Snatches (115/85)

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

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