Blood Shot

Hammonasset Conditioning + Fitness – CrossFit


3 Rounds

30 Seconds:

Shuttle Jogs

Easy AbMat Sit-ups

Push-up to Down Dog

Up Dog


Tick Tack Toe!

9 plates will be set up to create a tic tac toe board. Class will be split into two teams. One will place their AbMats right side up, while the other will place them right side down. Each team will line up on the opposite end of the room from the board. At the call of “Go” a team member complete 5 air squats before running down to place their mat on the board. After they place it, they will run back to tag in the next partner. The goal is to get three in a row. Play a best out of 3, 5, or 7 series. Have fun!!


Kettlebell/Foam Roller Thoracic Opener: 2 Minute Hold

Movement Prep

Sit-up Prep:

Establish Bottom Position

7 AbMat Sit-ups

KB Swing Prep:

*With Lighter Bell:*

10 Kettlebell Deadlifts

*Show Counterbalance*

5 Russian Kettlebell Swings

5 Kettlebell Swings

*Build to Workout Weight*

5 Russian Kettlebell Swings

5 Kettlebell Swings

Wall Ball Prep:

Establish Vertical Forearm

Establish Three Points of Contact

5 Front Squats

5 Thrusters

5 Wallballs


Metcon (Time)

5 Rounds:

20 Kettlebell Swings (53/35)

20 AbMat Sit-ups

20 Wallballs (20/14)

Group Stretch