Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Active Samson
Medicine Ball Foot Taps
Slow Air Squats
Medicine Ball Deadlifts
Active Spidermans
Medicine Ball Squats
Medicine Ball Relay
Teams of 3:
3 Rounds For Time:
Bear Crawl Down with Ball
10 Slamballs
Lunge Back with Ball
*Each Partner Goes 3 Times
Mobility
Front Rack Stretch on Box: 1 Minute
Pigeon Pose on Box: 1 Minute Each Side
Movement Prep
Running Prep:
20 Seconds Easy Pulls in Place
20 Seconds Faster Pulls in Place
20 Seconds Easy Pulls in Place
20 Seconds Faster Pulls on Wall
100 Meter Run
Box Jump Prep:
10 Box Step-ups (Lower Height)
5 Box Jumps (Lower Height)
3 Box Jumps (Workout Height)
Wall Ball Prep:
5 Front Squats
5 Push Press
5 Max Height Push Press Throws (Dip & Drive, No Squat)
5 Wallballs
Metcon
Metcon (Time)
For Time:
200 Meter Run
27 Wallballs (20/14), 27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14), 21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14), 15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14), 9 Box Jumps (24/20)
200 Meter Run
If unable to run, complete one of the following:
* 250 Meter Row
* 20/14 Calorie Bike
