Fish Out of Water

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

8 Minutes for Quality (Alternating With a Buddy):

Station 1:

Row

*Increasing Pace Each Round*

Station 2:

30 Seconds Wall Sit (Just Below Parallel)

30 Seconds Front Plank

*Change stations when buddy is done with the wall sit & plank station*

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Movement Prep

Air Squats

20 Second Active Squat Hold (Below Parallel)

10 Air Squats

Push-ups

15 Second Active Bottom Plank (Hips Off Ground, Chest Touching)

3 Push-ups

15 Second Top Push-up Plank

3 Push-ups

Power Cleans

5 High Hang Power Cleans (Pockets)

5 Hang Power Cleans (Above Knee)

5 Power Cleans (Mid-shin)

Metcon

Metcon (Time)

For Time:

2k Row

10 Rounds of “Heavy Chief” (155/105)

1 Round of “Heavy Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats

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