Hammonasset Conditioning + Fitness – CrossFit


1 Minute

Easy Row

Active Spidermans

45 Seconds

Medium Row

Active Samson

30 Seconds

Faster Row

Air Squats

Dumbbell Warmup Performed With Light Dumbbells:

5 Romanian Deadlifts

5 Hang Power Cleans

5 Strict Press

5 Front Squats

5 Step Back Lunges (Each Leg)


Pigeon Pose on Box: 45 Seconds Each Leg

Dumbbell Squat Hold: 1 Minute

Holding a dumbbell in the goblet position, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drives the knees out while keeping the heels on the ground.

Movement Prep

3 Push-ups

3 Frog Hops

3 Box Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jumps

2 Burpee Box Jumps (Workout Box)

2 Dumbbell Front Squats- Each Option (Lighter Weight)

2-4 Dumbbell Front Squats (Workout Weight)


1 Round

4 Burpee Box Jump Overs

5 Dumbbell Front Squats

6 Calorie Row


Use 2 dumbbells for front squats

Metcon (Time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50/35)

15/12 Calorie Row

Score is Slowest Round