Hammonasset Conditioning + Fitness – CrossFit
Warm-up
20 Seconds:
Easy 100m Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks
Moderate 100m Jog
Walking Spidermans
Walking Samson
Push-up to Down Dog
Faster 100m Jog
Air Squats
High Knees
Butt Kickers
Game
Kettlebell Game
Using the kettlebells in the middle of the floor for this. Divide the class into two teams, one on either side of the kettlebells. From a high plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. You can play just one way down, down and back, or both. Play 2-3 rounds.
Mobility
Child’s Pose on Kettlebell – 1 Minute
Movement Prep
*With a Lighter Kettlebell:*
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings Swings
Rehearsal
1 Round
10 Kettlebell Swings
5 Calorie Row
100 Meter Run (No Ball)
Build to Workout Weight
1 Round
5 Kettlebell Swings
5 Calorie Row
50 Meter Med Ball Run
Metcon
Metcon (Time)
30-25-20-15-10:
Kettlebell Swings (53/35)
After Each Set:
12/10 Calorie Row
200 Meter Med Ball Run (20/14)
