Hammonasset Conditioning + Fitness – CrossFit


30 Seconds

AbMat Sit-ups

Side Lunges

Dumbbell Farmers Carry Hold

AbMat Sit-ups

Cossack Squats

Dumbbell Front Rack Hold

AbMat Sit-ups

Slow Air Squats

Dumbbell Overhead Hold

*Warmup performed with a lighter set of dumbbell than athletes are using in the workout

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press & Reach

5 Romanian Deadlifts

5 Front Squats


Dumbbell Ankle Stretch: 1 Minute Each Side

Movement Prep

AbMat Sit-ups

Establish Sitting Position

5 Slow AbMat Sit-ups

Front Rack Dumbbell Walk

*With Lighter Dumbbells: *

15 Second Front Rack Hold

50′ Dumbbell Walk

Front Squats

*With Empty Barbell: *

15 Second Front Rack Hold

5 Tempo Pausing Front Squats (3 Seconds Down, 3 Second Hold)


Metcon (Time)

3 Rounds:

25 AbMat Sit-ups

150 Meter Front Rack Dumbbell Walk (35s/25s)

25 AbMat Sit-ups

15 Front Squats (115/85)