Hammonasset Conditioning + Fitness – CrossFit



Sharing a rower with a buddy, complete 3 rounds of “Rowling”. The goal is to land exactly on 100 meters without going over or under. If you land on 97 or 103 meters, your score is 3. If you get a “strike” by landing exactly on 100, you do not have to complete the penalty.

*Penalties For Each Round:*

Round 1: (2x score) PVC Overhead Squats

Round 2:( 2x score) V-Ups

Round 3: (2x score) PVC Thrusters

20 Seconds

PVC Pass Throughs

Push-up to Down Dog

Hollow Hold

Active Samson

Arch Hold

Active Spidermans

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts


Box Supported Ankle Stretch: 45 Seconds

Child’s Pose on Box: 1 Minute

Movement Prep

Row Prep:

30 Seconds Row (Heels Down)

Box Jump Prep:

3 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jumps (Lower Height)

3 Box Jumps (Workout Height)

TTB Prep:

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Overhead Squat Prep:

5 PVC Overhead Squats

5 Pausing Barbell Overhead Squats


Metcon (AMRAP – Rounds and Reps)


20 Overhead Squats (95/65)

20 Box Jumps (24/20)

20 Toes to Bar

20/18 Calorie Row

Group Stretch