Hammonasset Conditioning + Fitness – CrossFit


8 Minutes For Quality:

100 Meter Run

10 Slow Air Squats

5 Kettlebell Deadlifts

5 Straight Leg Walkouts to Push-ups

*Performed with light kettlebell


Lying Chest Stretch: 1 Minute

Couch Stretch: 1 Minute

Movement Prep

Push-up Prep (

Establish Bottom Position (Elbows back with hips off the floor)

5 Push-ups

KB Swing Prep

*With Lighter Weight: *

5 Deadlifts

5 Russian Kettlebell Swings

Build to Workout Weight and Repeat


Metcon (Time)

3 Rounds:

600 Meter Run

30 Russian Kettlebell Swings (53/35)

30 Push-ups
If unable to run complete one of the following:

750 Meter Row

60/42 Calorie Bike

Push-up Substitutions:

Reduce reps or elevate to box/bench

Group Stretch