Tri Sprint Intervals

Hammonasset Conditioning + Fitness – CrossFit


40 Seconds

Easy Row

Lying Chest Stretch (20 sec each side)

Easy Side Lunges

30 Seconds

Moderate Row

Push-up to Down Dog

Moderate Side Shuffles

20 Seconds

Faster Row

Banded Pass Throughs

Faster Shuttle Runs

Movement Prep

Review Force Curve graph on rower. (

Review push-up standards and modifications.


Metcon (AMRAP – Reps)

5 Rounds:


30/20 Calorie Row

20 Push-ups

AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds.
Score is the sum total of shuttle runs across the 5 rounds

Stagger on opposite 4 minute windows if large class/short on rowers

Group Stretch