Smirnoff

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

8 Minutes For Quality:

100 Meter Run

10 Slow Air Squats

5 Kettlebell Deadlifts

5 Straight Leg Walkouts to Push-ups

*Performed with light kettlebell

Mobility

Lying Chest Stretch: 1 Minute

Couch Stretch: 1 Minute

Movement Prep

Push-up Prep (https://youtu.be/xZuNKmOCNDY)

Establish Bottom Position (Elbows back with hips off the floor)

5 Push-ups

KB Swing Prep

*With Lighter Weight: *

5 Deadlifts

5 Russian Kettlebell Swings

Build to Workout Weight and Repeat

Metcon

Metcon (Time)

3 Rounds:

600 Meter Run

30 Russian Kettlebell Swings (53/35)

30 Push-ups
If unable to run complete one of the following:

750 Meter Row

60/42 Calorie Bike

Push-up Substitutions:

Reduce reps or elevate to box/bench

Group Stretch

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