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
