Hammonasset Conditioning + Fitness – CrossFit
Warm-up
AMRAP 3:
Alternating with a Buddy:
Buddy 1: 30 Second Row (Increase Pace Each Round)
Buddy 2: 30 Second Hollow Hold
AMRAP 3:
Alternating with a Buddy:
Buddy 1: 30 Second Push-up to Down Dog
Buddy 2: 30 Second Arch Hold
AMRAP 3:
Together with Buddy:
100 Meter Run
10 Synchro Sit-ups
Mobility
Couch Stretch: 1 minute each side
Movement Prep
15 Scap Pull-ups
15 Second Hollow Hold on Bar
15 Second Arch Hold on Bar
10 Seconds Kip Swing
10 Second Knees Up
10 Seconds Knees Higher
Metcon
Score is slowest round.
Metcon (Time)
Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Row
15 Toes to Bar
