Hammonasset Conditioning + Fitness – CrossFit


30 Seconds

Easy Row

High Hops in Front of Box

Child’s Pose on Box

Moderate Row

Box Step-ups

Box Supported Ankle Stretch

Faster Row

Box Jump with Step Down

Front Rack Stretch on Box

Modified Barbell Warmup

5 Sumo Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Sumo Stiff-Legged Deadlifts

5 Front Squats


Barbell Internal Rotation: 1 Minute Each Side

Movement Prep

Box Jump Prep

5 Small Hops

5 Tall Hops

10 Seconds Jumping Position Hold

5 Box Jumps

Row Prep

10 Seconds Catch Position Hold

20 Seconds Easy Row

Wallball Prep

5 Front Squats

5 Push Press

5 Wallballs

Push Press Prep

15 Second Overhead Position Hold

5 Strict Press

5 Push Press


10 Seconds Top Position Hold (With Shoulders Back)

3 Sumo Deadlifts

3 Sumo Deadlift + Shrug

3 Sumo Deadlift High Pulls (Slow)

3 Sumo Deadlift High Pulls (Fast)

*Build to Workout Weight*


Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women’s Rx:

14# WB

55# SDHP and PP