Hammonasset Conditioning + Fitness – CrossFit
Warm-up
:40 Seconds On / :20 Seconds Off
Easy Shuttle Runs
Kettlebell Deadlifts
Easy Row
Quad Stretch
:30 Seconds On / :15 Seconds Off
Moderate Shuttle Runs
Russian Kettlebell Swings
Moderate Row
Active Samsons
:20 Seconds On / :10 Seconds Off
Fast Shuttle Runs
Kettlebell Swings
Fast Row
Reverse Lunges
*Warmup performed with a light kettlebell
Mobility
Couch Stretch: 1 Minute Each Side
Child’s Pose on Kettlebell : 1 Minute
Metcon
Metcon (No Measure)
EMOM x 25:
Minute 1: 150 Meter Run
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: 15/12 Calorie Row
Minute 4: 30 Reverse Lunges
Minute 5: Rest
