Sea Level

Hammonasset Conditioning + Fitness – CrossFit


5 Rounds:

1 Minute Row

1 Minute Stretch

*Increase Pace with Each Row*

Stretch Order:

Straight Legs Swings (30/Side)

Down Dog with Foot Pedals

Active Samson

Active Spidermans

Walkouts + Push-up


Couch Stretch: 90 Seconds Each Side

Kettlebell Ankle Stretch: 1 Minute Each Side

Movement Prep

DU Prep:

Establish Grip

20 Seconds Single Unders

20 Seconds Higher Singles

20 Seconds Double Under Practice

KB Swing Prep:

With Lighter Weight:

5 Deadlifts

5 Russian Swings

10 Second Finish Position Hold

10 Kettlebell Swings


Metcon (Time)

For Time:

2,500/2,000 Meter Row

*Every 3 Minutes (Starting at 0:00):

10 Kettlebell Swings (70/50)

30 Double Unders
DU Substitution:

30 seconds practice or 60 singles

Group Stretch