Marathon Monday

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

200 Meter Run

30 Seconds Each Movement:

AbMat Sit-ups

Air Squats

Push-up to Down Dog

Kettlebell Deadlifts

Russian Kettlebell Swings

Box Step-ups

Box Jumps (Step Down)

Metcon

Briefly review movement standards.

Metcon (Time)

2 Rounds:

400 Meter Run, 26 Hand Release Push-ups

400 Meter Run, 26 Kettlebell Swings (53/35)

400 Meter Run, 26 AbMat Sit-ups

400 Meter Run, 26 Deadlifts (75/55)

400 Meter Run, 26 Air Squats

400 Meter Run, 26 Box Jumps (24/20)
If unable to run, complete one of the following:

* 500 Meter Row

* 40/30 Calorie Bike

Other Scaling Options:

*1 Round

*Reduce Meters and/or Reps

Group Stretch

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