Eighteen Wheeler

Hammonasset Conditioning + Fitness – CrossFit


30 Seconds

Easy Shuttle Jog

Squat to Medicine Ball

Moderate Row

Ground to Overhead with Medicine Ball

Faster Shuttle Run

Squats with Medicine Ball

20 Seconds *Performed with Lighter Dumbbell*

Dumbbell Romanian Deadlifts (Each Side)

Hollow Hold

Dumbbell Strict Press & Reach (Each Side)

Arch Hold

Dumbbell High Plank Rows (Each Side)


Dumbbell Ankle Stretch: 45 Seconds Each Side

Child’s Pose on Medicine Ball: 1 Minute

Couch Stretch: 45 Seconds Each Side

Monthly Challenge

1-Mile Run (Time)

Max Effort 1-Mile Run
Rest 5 minutes before starting Movement Prep for the Metcon

Movement Prep

Wall Ball Prep:

5 Front Squats

5 Push Press

5 Thrusters

5 Wallballs

TTB Prep:

10 Scap Pull-ups (Pulling Shoulders Down)

5 Kip Swings

3 Strict Toes to Bar

1-3 Knees to Chest

3 Toes to Bar

DB Snatch Prep:

*Each Side With Lighter Weight: *

5 Strict Presses (Each Side, Thumb Back)

5 Deadlifts

5 Jump Shrugs


10 Alternating Dumbbell Snatches


*Build to Workout Weight *


Metcon (AMRAP – Rounds and Reps)


12/9 Calorie Row

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

Group Stretch