Long Gone

Hammonasset Conditioning + Fitness – CrossFit


200m Easy Row

10 Walking Samson Stretches

10 Air Squats

150m Moderate Row

10 Walking Spiderman Lunges

100m Fast Row

10 Push-up to Down Dog

Medicine Ball Warmup:

5 Stiff-Legged Deadlifts

5 Power Cleans

5 Front Squats

5 OH Presses

5 Squat Cleans


Pigeon Pose – 1 Minute Each Leg

From a pushup position, sweep one leg beneath your body. With your leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Child’s Pose on Medicine Ball – 1 Minute

With arms together and straight out front on a medicine ball, sit back onto legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Movement Prep

Row: Review Proper Form

30 Seconds Easy Row

20 Seconds Moderate Row

10 Seconds Fast Row

Wall Ball: Establish Distance Away from Wall

5 Pausing Front Squats

5 Push Press

5 Wallballs

DB Snatch: *Each Arm With Lighter Weight:*

3 Deadlifts

3 High Pulls

3 Strict Press

6 Alternating Dumbbell Snatches

*Each Arm With Workout Weight:*

3 Deadlifts

6 Alternating Dumbbell Snatches


Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Dumbbell Snatches (50/35)

1 Minute Calorie Row

1 Minute Rest
*Score is LOWEST rep total across the five rounds.

(For example, if total reps across each round went 80-78-76-77-80, score for the day would be 76 reps)

Group Stretch