Hammonasset Conditioning + Fitness – CrossFit


Teams of two Rotating Through 2 Stations:

1st Station: Row

2nd Station: Dumbbell Movement (Warmup completed with one light dumbbell)


30 Seconds

Easy Row

Lateral Hops Over Dumbell

Moderate Row

Dumbbell Deadlifts (Change Arms Every 5)

Faster Row

Dumbbell Strict Press (Change Arms Every 5)


1 Minute Each (One Partner at Each Station)

**Dumbbell Ankle Stretch: lace dumbbell on top of the knee and drive weight forward while keeping the heel down. Switch at 30 seconds.

**Standing Hamstring Stretch: Cross one foot over the other and reach for the floor. Switch at 30 seconds.


Metcon (AMRAP – Rounds and Reps)

Teams of 2:


60 Calorie Row

40 Alternating Dumbbell Snatches (55/40)

200 Double Unders

10 Rope Climbs
*Rope Climbs can be done at any point during each round.

Subs include:

* Reducing Reps, Seated Rope Pulls, 1/2 Rope Climbs, Pull-ups, and Ring Rows

*DB Snatch is meant to be heavier than usual

*If doing Single Unders double the reps

Group Stretch