Hammonasset Conditioning + Fitness – CrossFit
Warm-up
5 Minute Easy Row
*On the Minute 5 Sit-ups + 5 Air Squats*
Light Kettlebell Warm-up
2x:
5 Kettlebell Deadlifts
5 Russian Swings
5 Reverse Lunges (Each Leg)
5 Full Swings
Ring Row Warm-up
1 Push-up, 1 Ring Row
2 Push-ups, 2 Ring Rows
3 Push-ups, 3 Ring Rows
4 Push-ups, 4 Ring Rows
5 Push-ups, 5 Ring Rows
Mobility
Child’s Pose on Kettlebell: 1 Minute
Pigeon Pose: 1:30 Each Side
Couch Stretch: 1:30 Each Side
Dumbbell Ankle Stretch: 30 Seconds Each Side
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
21/15 Calorie Row
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
10 Ring Rows
