Hammonasset Conditioning + Fitness – CrossFit
Warm-up
3 Rounds
30 Seconds:
Shuttle Jogs
Easy AbMat Sit-ups
Push-up to Down Dog
Up Dog
Game
Tick Tack Toe!
9 plates will be set up to create a tic tac toe board. Class will be split into two teams. One will place their AbMats right side up, while the other will place them right side down. Each team will line up on the opposite end of the room from the board. At the call of “Go” a team member complete 5 air squats before running down to place their mat on the board. After they place it, they will run back to tag in the next partner. The goal is to get three in a row. Play a best out of 3, 5, or 7 series. Have fun!!
Mobility
Kettlebell/Foam Roller Thoracic Opener: 2 Minute Hold
Movement Prep
Sit-up Prep:
Establish Bottom Position
7 AbMat Sit-ups
KB Swing Prep:
*With Lighter Bell:*
10 Kettlebell Deadlifts
*Show Counterbalance*
5 Russian Kettlebell Swings
5 Kettlebell Swings
*Build to Workout Weight*
5 Russian Kettlebell Swings
5 Kettlebell Swings
Wall Ball Prep:
Establish Vertical Forearm
Establish Three Points of Contact
5 Front Squats
5 Thrusters
5 Wallballs
Metcon
Metcon (Time)
5 Rounds:
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)
