Hammonasset Conditioning + Fitness – CrossFit
Warm-up
20 meter Single Arm Farmers Carry (Right Arm)
10 Active Samson
20 meter Single Arm Farmers Carry (Left Arm)
10 Active Spidermans
10 Dumbbell Goblet Squats
5 Push-up to Down Dog
Game
Warm Up Game!
Row Biathlon (5 min)
Athletes will start by completing 3 burpees and rowing 3 calories. When they get off the rower, they will roll a wall ball to hit a foam roller. If they miss the foam roller, they must complete a 100 meter run penalty lap before moving onto their next round. If they hit the target, they can get right back into their 3 burpees and 3 calorie row. Whoever has the most calories at the end of the 5 min is the winner!
Mobility
Chest/Scorpion Stretch – 45 Seconds (alternating legs)
Couch Stretch – 30 Seconds Each Side
Metcon
Metcon (Time)
6 Rounds:
200m Run
12 Burpees
100m Farmers Carry (53’s/35’s)
Finisher
Coach’s Choice Abs
