Helen

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

Group Stretch

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