Hammonasset Conditioning + Fitness – CrossFit


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. *


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 (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)