Hammonasset Conditioning + Fitness – CrossFit
Warm-up
AMRAP 7:
**Partner 1: **
50 Meter Light Kettlebell Farmers Carry (Each Side)
**Partner 2: **
AMRAP:
5 Push-up to Down Dogs
10 Active Samsons
*Switch Stations When Partner Returns From Run
Kettlebell Warmup
*Performed With Light Kettlebell: *
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Goblet Squats
5 Goblet Reverse Lunges (Each Side)
5 Single Leg RDL’s (Each Side)
Mobility
Kettlebell Lat Smash
(https://youtu.be/CNsfOtz9_4s)
Kettlebell Pec Smash
(https://youtu.be/W0ioKO0dDgw)
Kettlebell Calf Smash
(https://youtu.be/vQjwK8D2OM0)
Movement Prep
KB Swing Prep
10 Hip Pops
5 Russian Kettlebell Swings
5 Kettlebell Swings
Pull-up Prep
10 Scap Pull-ups
15 Second Arch Hold
5 Kip Swings
15 Second Hollow Hold
5 Hollow Hip Pops
1-3 Strict Pull-ups
3 Pull-ups
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Pull-up Substitutions:
Reduce Reps
Jumping Pull-ups
Ring Rows
Banded Pull-ups
**If unable to run:
500 Meter Row
40/30 Calorie Bike
