Funny Bone

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

300m Run or Row

30 Seconds

Active Samson

Kettlebell Deadlifts

Active Spidermans

Right Arm Russian Kettlebell Swings

Push-up to Down Dog

Left Arm Russian Kettlebell Swing

*Performed with one light kettlebell*

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

Mobility

Kettlebell Ankle Stretch: 45 Seconds Each Side

Kettlebell Squat Hold: 1 Minute

Movement Prep

KB Swing Prep:

Performed With Lighter Kettlebell:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Full Kettlebell Swings

Box Jump Over Prep:

3 Step-ups (Each Side)

10 Small Hops

10 Tall Hops

Some Style Options: (https://youtu.be/dL6diw_VCLY)

3 Box Jump Overs (Lower Height)

3 Box Jump Overs (Workout Height)

Review Front Squat and Back Squat then move into weightlifting portion.

Weightlifting

Back Squat (5-5-5-3-3-1+)

40%-45%-55%-70%-80%-90%

Metcon

Metcon (Time)

21-15-9:

Kettlebell Swing (70/53)

Box Jump Overs (24/20)

Front Squats (135/95)

Stretch/Mobility

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