Black Eye

Hammonasset Conditioning + Fitness – CrossFit


300m Row

Group Line Drills:

Quad Stretch & Straight Leg Kicks Down

Lunge Back

Side Lunge & Cradle Stretch Down

Bear Crawl Back

Walking Samson & Walking Spidermans Down

Reverse Bear Crawl Back

High Knees & Butt Kickers Down

Crab Walk Back

*First stretch half way down the floor. Second stretch the rest of the way. Complete last movement the full length back.*


Pigeon Pose + Wrist Stretch: 30 Seconds Each Side

Pigeon Pose + Lat Stretch: 30 Seconds Each Side

Skill Work


Min 1: 2-3 Rope Climbs

MIn 2: 8-10 Pistols/Single Leg Box Squats

Min 3: :30 sec Handstand Hold/2 Wall Walks

Adjust reps and movement as needed.


Metcon (Time)

5 Rounds:

10 Strict Press (75/55)

20 Front Rack Reverse Lunges (75/55)