Frozen Ropes

Hammonasset Conditioning + Fitness – CrossFit


40-30-20-10 Seconds

Easy Calorie

Single Unders

Active Samson

Slow Reverse Lunges

*40 seconds through all movements, then 30 seconds and so on….


Couch Stretch: 1 Minute Each Side

Ankle Stretch on Post: 30 Seconds Each Side

Hamstring Stretch on Post: 1 Minute Each Side

Movement Prep

DU Prep

15 Seconds Bounds (No Rope)

15 Seconds Easy Single Unders

15 Seconds High Single Unders

15 Seconds Double Under Practice

Lunge Prep

Establish Bottom Position

50’ Walking Lunge


Metcon (Time)

2 Rounds:

200′ Walking Lunge

100 Double Unders

35/25 Calorie Row
DU Substitutions:

Reduce Reps

200 Single Unders

2 Minutes of DUPractice