Announcements
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.
Hammonasset Conditioning + Fitness – CrossFit
Warm-up
2 Rounds:
:30 Seconds each movement
Easy Row
Quad Stretch
Active Samson
Moderate Row
Knuckle Drags
Active Spidermans
Faster Row
Air Squats
Up Dog to Down Dog
Mobility
Couch Stretch – 1:30 Each Side
Kettlebell Ankle Stretch – :45 Seconds Each Side
Movement Prep
Russian Kettlebell Swing Movement Prep
*With Lighter Weight:*
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
*With Workout Weigh:*
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
Row Movement Prep
Establish Finish Position
Establish Catch Position
:20 Seconds Leg Drives
:20 Seconds Easy Rowing
:20 Seconds Moderate Rowing
AbMat Sit-up Prep
Establish Finish Position
Establish Relaxed Bottom Position
10 AbMat Sit-ups
Rehearsal
1 Round
5 Russian Kettlebell Swings
5 AbMat Sit-ups
50 Meter Row
5 AbMAt Sit-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
25 Russian Kettlebell Swings (70/53)
25 AbMat Sit-ups
250 Meter Row
25 AbMat Sit-ups
