Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Teams of 2 Warmup
7 Minutes:
100 Meter Run (Together)
100 Meter Single Arm Farmers Carry (Together)
5 Burpees Over Partner Holding Plank (Each)
10 Synchro Box Step-ups
*Partners run together for the 100 meter run. Each partner holds one light dumbbell for the 100 meter carry. When both partners return, one holds a front plank while the other completes burpees lateral over them. Then the next partner goes. Teams will finish out the round with 10 alternating synchro box step-ups, synchronizing at the top of each rep. 5 reps each leg using no weight. *
Mobility
Pigeon Pose on Box: 1 Minute Each Side
Dumbbell Ankle Stretch on Box: 45 Seconds Each Side
Wrist Stretch on Box: 30 Seconds Each Side
Metcon
Metcon (Time)
For Time:
150′ Walking Lunge
150′ Bear Crawl
30 Dumbbell Box Step-Ups
100′ Walking Lunge
100′ Bear Crawl
20 Dumbbell Box Step-Ups
50′ Walking Lunge
50′ Bear Crawl
10 Dumbbell Box Step-Ups
Box: (24″/20″)
Dumbbell: (Single 50/35)
