Hammonasset Conditioning + Fitness – CrossFit


Foam Roll/Mobility

60 Seconds Each Then Switch

Partner 1: Easy Row

Partner 2: Kettlebell Deadlifts (30 Seconds Per Side)

40 Seconds Each Then Switch

Partner 1: Moderate Row

Partner 2: Russian Kettlebell Swings

20 Seconds Each Then Switch

Partner 1: Fast Row

Partner 2: Push-up to Down Dog


*Farmers & Lumberjacks:* Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds.


Metcon (AMRAP – Rounds and Reps)

Teams of 2


9 Calorie Row

6 Kettlebell Swings (70/53)

3 Burpees
Complete full rounds before switching

Group Stretch