Freddy Krueger

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

400m Row

:30 Seconds (Using 1 Light Kettlebell)

Quad Stretch

Right Arm Farmers Carry

Active Samson

Left Arm Farmers Carry

Active Spidermans

Right Side Kettlebell Deadlift

Slow Air Squats

Left Side Kettlebell Deadlift

Push-up to Down Dog

Kettlebell Goblet Squats

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Kettlebell Ankle Stretch: 45 Seconds Each Side

Pigeon Pose: 45 Seconds Each Side

Weightlifting

Back Squat (3×5)

Complete 3 working sets of 5 repetitions, taking a few warmup sets before. May use the same challenging weight across or build in load. The goal is to move heavy loads and move exceptionally well.

Metcon

Metcon (Time)

21-15-9:

Kettlebell Swings (70/53)

Burpees

Stretch/Mobility

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