Hammonasset Conditioning + Fitness – CrossFit
Warm-up
3 Minutes
Easy Row
3 Minutes
Easy Run
3 Rounds:
20 Seconds Active Dive-bombers
20 Seconds Active Samson
20 Seconds Kettlebell Romanian Deadlifts
Mobility
Kettlebell Ankle Stretch: 45 Seconds Each Side
(https://www.youtube.com/watch?v=V2ueS0OKUgo)
Child’s Pose on Kettlebell: 45 Seconds
(https://www.youtube.com/watch?v=WoSszPht-_Q)
Movement Prep
Sit-up Prep
5 “No Arm” Sit-ups
5 Sit-ups
KB Swing Prep
*With Lighter Weight: *
10 Russian Kettlebell Swings
5 Kettlebell Swings
*Build to Workout Weight *
5 Russian Kettlebell Swings
5 Kettlebell Swings
Metcon
Metcon (Time)
5 Rounds:
15 Kettlebell Swings (53/35)
15/12 Calorie Row
Directly Into…
5 Rounds:
20 AbMat Sit-ups
200 Meter Run
If unable to run, complete one of the following:
* 250 Meter Row
* 15/12 Calorie Bike
