Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Row
2 Rounds:
5 Burpees
5 Inchworms
10 Squat Therapy
10 Ab Mat Sit-ups
Skill Work
2-3 Rounds:
A. Wall Walks x3
B. Turkish Get-ups x6 (3/side)
C. Alternating DB Lunges x12
*Moderate weight, work on form
Metcon
Metcon (Calories)
3 Rounds of:
Every 2 minutes on the 2 minutes
Mins 1-2: 100 DUs (or 200 Singles)
Mins 3-4: 3 Rope Climbs
Mins 5-6: Max Cal Row
Rest 2 min between rounds
*If you don’t finish the work in the 2 min time frame, move onto the next exercise or scale the rep count.
*Score is total calories over the 3 rounds.
Stretch/Mobility
Group Banded Stretches
