Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Buddy Relay
AMRAP 10:
10 Box Step-ups
10 Air Squats
100 Meters of “Rowling”
*for every meter above or below 100 penalty = Squat Jumps*
Mobility
Box Supported Calf Stretch: 30 sec each side
Child’s Pose: 45 sec
Lying Quad Stretch (on belly): 30 sec each side
Movement Prep
10 Small Hops
10 Tall Hops
3 Box Jumps (lower box height)
3 Box Jumps (higher/workout box height)
8 Dumbbell Front Squats (With Lighter Set of Dumbbells)
Metcon
Metcon (3 Rounds for time)
3 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (50’s/35’s)
500 Meter Row
*Rest 3 mintues between each round*
