Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Side Lunges
Slow Air Squats
Knuckle Drags*
Russian Kettlebell Swings
Active Samson
Kettlebell Goblet Squats
Kettlebell Strict Press (Right Arm)
Kettlebell Strict Press (Left Arm)
*Warmup performed with one light kettlebell*
*From a standing position with one leg staggered slightly in front of the other, reach knuckles towards the ground to stretch the hamstrings. Alternate legs each rep.
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Stiff Legged Deadlifts
5 Front Squats
Mobility
10 PVC “Zombie Squats”
Kettlebell Ankle Stretch: 1 Minute Each Side
Kettlebell Squat Hold: 1 Minute
Metcon
Metcon (Time)
21-15-9:
Front Squats (135/95)
Kettlebell Swings (70/53)
400 Meter Run
* Runs happen after each set of squats and swings (3 total)
* If unable to run, complete one of the following:
* 500 Meter Row
* 40/28 Calorie Bike
