Hammonasset CrossFit – 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
