Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Easy Row (Feet Out)
Squats to Medicine Ball
Box Step-ups
Moderate Row (Feet Out)
Medicine Ball Slams
Lateral Box Step-Overs
Faster Row (Feet Out)
Medicine Ball Foot Taps
Box Jump + Step Down (Low Box)
*Performed at a low box height and with workout weight medicine ball
Mobility
Movement Prep
Box Jumps
5 Pausing Box Jumps (To Lower Box, Holding For 1 Second in Jump & Land)
5 Box Jumps (Workout Height)
Wall Balls
6 Pausing Medicine Ball Front Squats
3 Push Press
6 Pausing Wallballs (1 Second in Bottom)
3 Wallballs
Metcon
Metcon (Time)
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
