Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Foam Roll/Mobility
60 Seconds Each Then Switch
Partner 1: Easy Row
Partner 2: Kettlebell Deadlifts (30 Seconds Per Side)
40 Seconds Each Then Switch
Partner 1: Moderate Row
Partner 2: Russian Kettlebell Swings
20 Seconds Each Then Switch
Partner 1: Fast Row
Partner 2: Push-up to Down Dog
Game
*Farmers & Lumberjacks:* Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds.
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 25:
9 Calorie Row
6 Kettlebell Swings (70/53)
3 Burpees
Complete full rounds before switching
