Hammonasset Conditioning + Fitness – CrossFit
Warm-up
250m Row
2 Rounds
30 seconds each movement:
Medicine Ball Deadlifts
Squat to Medicine Ball
Medicine Ball Strict Press
Medicine Ball Slams
Russian Kettlebell Swings
250m Row
Mobility
Medicine Ball Squat Hold: 1 Minute
Kettlebell Ankle Stretch: 45 Seconds Each Side
Metcon
Review KB Swing and Wall Ball movement standards
Metcon (AMRAP – Reps)
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Row
1 Minute Rest
Score is total reps across the 5 rounds.
Finisher
Coach’s Choice Abs
