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Hammonasset Conditioning + Fitness – CrossFit


30 Seconds

Active Samson

Squat to Medicine Ball

Active Spidermans

Medicine Ball Russian Twists

Push-up Shoulder Taps*

Medicine Ball Deadlifts

Push-up to Down Dog

Medicine Ball Slams

*Using a lighter medicine ball*

*From a push-up plank position, alternate between touching the left shoulder with the right hand and the right shoulder with the left hand.


Medicine Ball Squat Hold: 1 Minute

Wrist Stretch: 1 Minute

Overhead Stretch on Wall: 1 Minute

Movement Prep

Wall Ball

5 Pausing Front Squats (Laces In Front of The Face)

5 Push Press

5 Pausing Wallballs (Pause in the Bottom to Check Position)

5 Wallballs (Relaxing the Arms)

Farmers Carry

100 Feet (Normal Speed)

100 Feet (Faster Speed)

Handstand Push-up

5 Kick Ups To Wall (Hold For 2 Seconds)

4 Kick Ups + Negative

3 Handstand Push-ups


Bench Press (5-5-5-3-3-1+)



Metcon (Time)

3 Rounds:

21 Wallballs (20/14)

200′ Farmers Carry (KB: 53/35 or DB: 55/35)

9 Handstand Push-ups