Hammonasset Conditioning + Fitness – CrossFit
Warm-up
40 Seconds
Alternating Stations in Teams of 3:
Easy Row
PVC Pass Through
Box Step-ups
Moderate Row
PVC Power Snatch
Lateral Box Step-ups (20s Each Leg)
Faster Row
PVC Overhead Squat
Low Box Jumps (Step Down)
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
Metcon
Rope climbs can happen at any point within the workout.
Metcon (Time)
Teams of 3
For Time (30 Minute Cap):
90/80 Calorie Row
90 Box Jump Overs (24/20)
90 Power Snatches (95/65)
9 Rope Climbs
90 Power Snatches (75/55)
90 Box Jump Overs (24/20)
90/80 Calorie Row
