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
