Little Buddy

Hammonasset Conditioning + Fitness – CrossFit


1 Minute

Easy Row

Air Squats to Medicine Ball

Front Plank to Push-up Plank

40 Seconds

Moderate Row

Medicine Ball Strict Press

Shoulder Taps

20 Seconds

Faster Row

Medicine Ball Thrusters

Handstand Hold on Wall (Sub: Medicine Ball Overhead Hold)


Kettlebell Thoracic Opener: 2 Minutes

Pigeon Pose + Lat Reach: 1:30 Each Side

Wrist Stretch: 1 Minute

Movement Prep

Wallball Movement Prep

Establish Tripod Position

5 Front Squats

5 Thrusters

5 Wallballs

Strict Handstand Push-ups Movement Prep

2-3 Minutes of Headstand Hold Practice

Establish Tripod on Wall

1-3 Strict Handstand Push-ups


Metcon (Time)

5 Rounds:

21/15 Calorie Row

15 Wallballs (20/14)

9 Strict Handstand Push-ups