Hammonasset Conditioning + Fitness – CrossFit


30 Seconds

Easy Row

Push-up to Down Dog

20 Seconds

Moderate Row

Air Squats

10 Seconds

Fast Row

Reverse Lunges

AbMat Tic Tac Toe:

Tape off the floor or set-up 9 plates to create a tic tac toe board. Split the class into two teams. One will place their AbMats right side up, while the other will place them right side down. Each team will line up on the opposite end of the room. At the call of “Go” they will complete a 3/2 calorie row or 5 air squats before running down to place their mat on the board. After they place it, they will run back to tag in the next partner. The goal is to get three in a row and athletes can only move their team’s pieces. There is the option to place boxes or a large mat in front of the board to make it more challenging for those waiting. If you have a big class, you can prepare multiple boards. You can play as many games in a certain amount of time or go best of 3-5-7 series.


Squat Hold: 1 Minute

Couch Stretch: 90 Seconds Each Side

Squat Hold: Repeat For 1 Minute

Movement Prep


5 Knee Out Sit-ups

5 Knees In Sit-ups

5 Sit-ups (Preference)


20 Seconds Easy

20 Seconds Moderate

20 Seconds Fast

Air Squats

5 Pausing Air Squats

10 Air Squats


Metcon (AMRAP – Reps)

5 Rounds:

1 Minute AbMat Sit-ups

1 Minute Calorie Row

1 Minute Air Squats

1 Minute Rest