*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.

Hammonasset Conditioning + Fitness – CrossFit


300m Row


10 Alternating Side Lunges

10 Light DB Strict Presses

10 meter Straight Leg Bear Crawl

10 meter Forward Crab Walk

10 meter Backwards Crab Walk

10 Banded Pass Throughs

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Wrist Stretch – :45 Seconds

Chest Stretch/Scorpion – 45 Seconds

Child’s Pose – 45 Seconds


Movement Prep

45 Seconds Foam Roller Good Mornings (

30 Seconds Barbell Hip Hinges (Hip to Knee)

10 Floor Push Downs (Mid-Shin to Knee)

5 Deadlifts

Build to Starting Weight

On the 1:30 x 7:

10 Anchored Sit-ups

7-6-5-4-3-2-1 Deadlifts

Deadlift (7-6-5-4-3-2-1)

*Build to heavy single


Metcon (Time)

4 Rounds:

21 Deadlifts (135/95)

150′ Walking Lunge

9 Strict Handstand Push-ups
Rx Strict HSPU=full ROM (one abmat w/25# plates or the blue mat)

HSPU Substitutions:

1-2 abmats

Box Pike Push-ups

Pike Push-ups from the floor

*Goal is to stay strict–no kipping substitution!