Steamroll

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

300m Run/Row

Group Line Drills:

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Mobility

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side

Banded Ankle Distraction: 45 Seconds Each Side

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

50 Meter Farmer Carry (53/35)

100 Meter Med Ball Run (20/14)

200 Meter Run

Finisher

Coach’s Choice Core/Abs

Stretch/Mobility

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