Hokey Pokey

Hammonasset Conditioning + Fitness – CrossFit


300m Run or Row

2 Rounds:

10m Active Spidermans

5 Easy AbMat Sit-ups

5 Push-up to Down Dog

5 Air Squats

5 Moderate AbMat Sit-ups

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Front Squats


Pigeon Pose – :45 Seconds Each Leg

Child’s Pose – :30 Seconds

Banded Walks

Place the band just below the knee. Lower to a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, take 10 steps in each direction, followed by 10 squats. Repeat this for another 10 steps in each direction and 10 squats.


Spend 15 minutes to build to a heavy set of 5. Athletes can take 3 warm-up sets before beginning their 3 working sets.

Back Squat (5-5-5)

Build to a heavy set of 5


1 Round:

5 Kettlebell Swings

7 AbMat Sit-ups

9 Air Squats


Metcon (AMRAP – Rounds and Reps)


15 Kettlebell Swings (70/53)

30 AbMat Sit-ups

45 Air Squats