Switch It Up
Hammonasset Conditioning + Fitness – CrossFit
Warm-up
1 Minute
Easy Row
30 Seconds Each
Air Squats + PVC Pass Throughs
1 Minute
Moderate Row
30 Seconds Each
Air Squats + PVC Lat Stretch
1 Minute
Faster Row
30 Seconds Each
Air Squats + PVC Overhead Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Movement Prep
5 Snatch High Pulls
5 Power Snatches
5 Clean High Pulls
5 Power Cleans
5 Push Jerks
5 Push Press
5 Thrusters
Metcon
Metcon (AMRAP – Reps)
AMRAP 10:
100/80 Calorie Row
Max Power Snatches (135/95)
Rest 5 Minutes
AMRAP 10:
100/80 Calorie Row
Max Power Clean and Jerks (135/95)
Rest 5 Minutes
AMRAP 10:
100/80 Calorie Row
Max Thrusters (135/95)