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
