Hammonasset Conditioning + Fitness – CrossFit
Warm-up
5 Rounds:
1 Minute Row
1 Minute Stretch
*Increase Pace with Each Row*
Stretch Order:
Straight Legs Swings (30/Side)
Down Dog with Foot Pedals
Active Samson
Active Spidermans
Walkouts + Push-up
Mobility
Couch Stretch: 90 Seconds Each Side
Kettlebell Ankle Stretch: 1 Minute Each Side
Movement Prep
DU Prep:
Establish Grip
20 Seconds Single Unders
20 Seconds Higher Singles
20 Seconds Double Under Practice
KB Swing Prep:
With Lighter Weight:
5 Deadlifts
5 Russian Swings
10 Second Finish Position Hold
10 Kettlebell Swings
Metcon
Metcon (Time)
For Time:
2,500/2,000 Meter Row
*Every 3 Minutes (Starting at 0:00):
10 Kettlebell Swings (70/50)
30 Double Unders
DU Substitution:
30 seconds practice or 60 singles
