Watermelon

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

3 Rounds (with lighter KB):

1 Minute Easy Row

45 Seconds Up Dog to Down Dog

30 Seconds Kettlebell Deadlifts

Mobility

Couch Stretch- 2 minutes each side

Movement Prep

Sit-ups

10 Abmat Sit-ups (concentrating on the “layback”

Row

1 minute easy row (concentrating on the “layback” and catch)

Kettlebell Swings

5 Kettlebell Deadlifts

10 Russian Kettlebell Swings (concentrating on the “way back” and the “way up”

Metcon

Metcon (Time)

4 Rounds:

400 Meter Run OR 500 Meter Row

35 AbMat Sit-ups

20 Kettlebell Swings (70/53)
Both run or row are considered Rx

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