Leg Work

Hammonasset Conditioning + Fitness – CrossFit


Partner 1:

3 Minute Row (1 Minute Easy, 1 Minute Moderate, 1 Minute Faster)

Partner 2:

6 x 30 Seconds Each of Banded Movement

Banded Movements:

Glute Bridges

Right Leg Glute Bridge

Left Leg Glute Bridge

Alternating Front Plank Leg Raises

Pausing Air Squats

Air Squats

*Place mini band just above the knees if you have them. If not, complete these slow and controlled without a band.

Dumbbell Warmup

*With Light Set of Dumbbells: *

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press & Reach

5 Reverse Lunges (Each Leg)


Dumbbell Ankle Stretch: 1 Minute Each Side

Dumbbell Goblet Squat Hold: 1 Minute

*Complete with one dumbbell in the goblet position


Give athletes 15 minutes for Back Squat.

Back Squat (5-5-3-3-3-3+)



Metcon (Time)

On the 4:00 x 4 Rounds:

9 Box Jump Overs (24″/20″)

15 Dumbbell Front Squats (50s/35s)

15/12 Calorie Row
Score is the slowest of the 4 rounds.