Hammonasset Conditioning + Fitness – CrossFit
Warm-up
3 Rounds of “Rowling”
Sharing a rower with a buddy, athletes will each complete 3 rounds of “Rowling”. Goal here is to land exactly on 100 meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.) If no one lands exactly on 100 then penalty is Coach’s choice.
The buddy not on the rower will complete one of the active stretches below:
Round 1: Samson Stretch
Round 2: Spidermans Lunge Stretch
Round 3: Push-up to Down Dog
Mobility
:45 sec Scorpion Stretch (Actively move back and forth between each side for the 45 seconds)
:45 sec Child’s Pose
:45 sec Squat Hold
Movement Prep
20 Second Push-up Top Plank Hold
20 Second Push-up Bottom Plank Hold
5 Push-ups
10 Hanging Shrugs
5 Kip Swings
1-3 Strict Pull-ups
3 Kipping Pull-ups
5 Pausing Air Squats (Top and Bottom)
5 Air Squats
Warm up Double or Single Unders
Metcon
Metcon (Time)
For Time:
2k Row
150 Double Unders (450 Singles)
7 Rounds of “Cindy”
1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats
*30 min time cap
