Inside Out

Hammonasset Conditioning + Fitness – CrossFit


200 Meter Run

10 meter Dynamic Movements:

Quad Stretch

Knee to Chest

Frankenstein Walks

Knuckle Drags (

Side Lunge

Cradle Stretch (

Walking Samson

Walking Spidermans


3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Box Supported Ankle Stretch – 1 Minute

Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the :30 second mark, face fingertips away from the body.

Movement Prep

Running Movement Prep

5 Falling Starts (Standing Tall – Relax Ankles to Lean Forward – 10 Meter Run)

Burpee Box Jump Over Movement Prep

3 Step-ups (Each Leg)

3 Light Med Ball Tosses (over head–practice triple extension)

3 Heavier Med Ball Tosses

3 Workout Height Box Jumps

3 Burpees

3 Burpee Box Jump Overs

Power Clean Movement Prep

3 Hang Jump & Shrugs

3 Hang Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

Build to Workout Weight


50 Meter Run

3 Power Cleans

50 Meter Med Ball Run

3 Burpee Box Jump Overs


Metcon (Time)

For Time:

800 Meter Run

21 Power Cleans (155/105)

400 Meter Med Ball Run (20/14)

21 Burpee Box Jump Overs (24/20)