Provost II

Hammonasset Conditioning + Fitness – CrossFit


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 (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.


Group Banded Stretches