Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Group Synchro Row @ 24 Strokes Per Minute
Active Spidermans [Click Here](https://www.youtube.com/watch?v=X2P3YXRyAaE)
Group Synchro Row @ 26 Strokes Per Minute
Samson + Air Squat [Click Here](https://youtu.be/DIvWLT5hv7Y)
Group Synchro Row @ 28 Strokes Per Minute
Active Divebombers [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8)
Group Synchro Row @ 30 Strokes Per Minute
Slow Air Squats
*Each Arm with Light Dumbbell: *
5 Deadlifts
5 Russian Swings
5 Hang Power Cleans
5 Front Squats
5 Strict Press
Mobility
Dumbbell Ankle Stretch: 1 Minute Each Side
Medicine Ball Squat Hold: 1 Minute
Movement Prep
Wall Balls
5 Pausing Front Squats (3 Seconds)
5 Pausing Wallballs (3 Seconds)
5 Wallballs
*Each Arm With Lighter Weight: *
5 Quarter Squats
5 Push Press + Quarter Squat
5 Push Jerks
5 Dumbbell Snatch
6 Alternating Dumbbell Snatches
*With Workout Weight: *
6 Alternating Dumbbell Snatches
Metcon
Metcon (Time)
30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)
Directly Into…
10-20-30:
Burpees
Calorie Row
