Hammonasset Conditioning + Fitness – CrossFit
Warm-up
*Place lighter kettlebells in the center of the room, jogging around them like a track*
20 Seconds:
Easy Jog
Quad Stretch
Knees to Chest
Easy Jog
Straight Leg Kick
Side Lunges
Easy Jog
Walking Samson
Walking Spiderman
Medicine Ball Jog
Medicine Ball Foot Taps
Medicine Ball Deadlifts
Medicine Ball Jog
Medicine Ball Slams
Medicine Ball Squats (Squat to Ball)
Medicine Ball Jog
Medicine Ball Push Press
Medicine Ball Squats (Squat with Ball)
Movement Prep
KB Swing Prep:
With a Lighter Weight:
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings
*Build to Workout Weight*
5 Russian Kettlebell Swings
5 Kettlebell Swings
Wallball Prep:
5 Front Squats
5 Push Press
5 Thrusters
5 Wallballs
Mobility
Kettlebell Ankle Stretch: 30 Seconds Each Side
Kettlebell Squat Hold: 1 Minute
Metcon
Metcon (Time)
3 Rounds:
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)
If unable to Run, complete one of the following:
* 1000 Meter Row
* 80/55 Calorie Bike
Stretch/Mobility
Couch Stretch
Calf Stretch
Banded Mobility
