Hammonasset Conditioning + Fitness – CrossFit
Warm-up
1 Minute
Very Easy Row
Active Samson + Air Squat
Upper Back Foam Roll
1 Minute
Easy Row
Active Spidermans
Kettlebell Thoracic Opener
1 Minute
Easy-Moderate Row
Push-up to Down Dog
Kettlebell Ankle Stretch (1 Minute Each Side)
Skill Work
3-4 Rounds:
4 KB Turkish Get-ups (2 each side)
8 V-ups/Tuck-ups
Movement Prep
With a Lighter Kettlebell:
5 Kettlebell Deadlifts
5 Russian Swings
5 Full Swings
Rehearsal:
1 Round
200 Meter Row
10 Kettlebell Swings (Lighter Weight)
– – – – – – – – – – – – –
Build to Workout Weight
– – – – – – – – – – – – –
1 Round
100 Meter Row
5 Kettlebell Swings (Workout Weight)
Metcon
Metcon (Distance)
AMRAP 10: Row for Meters
On the 0: 1 Kettlebell Swings
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings
Kettlebell: 53/35
The workout starts with 1 Kettlebell Swing before moving to the rower for the remainder of the minute. On the top of the next minute, complete 2 kettlebell swings. Repeat at the top of every minute, with the kettlebell swings climbing by 1 rep per round.
Score is total meters rowed.
