Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds Each Movement:
Easy Shuttle Runs
Quad Stretch
Knee to Chest
Solider Kicks
Shuttle Runs
Knuckle Drags
Side Lunge
Cradle Stretch
Shuttle Runs
Walking Samson
Walking Spidermans
Walkouts
Shuttle Runs
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Shuttle Runs
Side Shuffles
Skip for Height
Skip for Distance
Mobility
Pigeon Pose: 1 Minute Each Side
Child’s Pose on Kettlebell: 1 Minute
Ankle Stretch: 1 Minute
Metcon
*Week three of Goat Days! The goal today is to either progress from last week’s work or choose two other movements to work through. *
Metcon (No Measure)
On the Minute x 20:
Odd: Movement 1
Even: Movement 2
