Hammonasset Conditioning + Fitness – CrossFit
Warm-up
AMRAP 5:
30 Easy Single Unders
20 Second Front Plank
10 Push-up to Down Dog
*Easy Pace*
AMRAP 3:
15 Second Right Side Plank
15 Second Left Side Plank
5 Right Side Kettlebell Strict Press
5 Left Side Kettlebell Strict Press
*Performed With Light Kettlebell*
Mobility
Child’s Pose on Kettlebell: 1 Minute
Kettlebell Calf Smash: 1 Minute Each Side
Movement Prep
Double Unders
30 Seconds:
High Single Unders
Double Under Attempts
Russian Swings
*With Lighter Weight: *
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
*With Workout Weight: *
5 Russian Kettlebell Swings
Stricr HSPU
Establish Hand Position
10 Second Tripod Position Hold
1-3 Strict Handstand Push-ups
Metcon
Metcon (Time)
5 Rounds:
10 Strict Handstand Push-ups
20 Russian Kettlebll Swings (70/53)
30 AbMat Sit-ups
40 Double Unders
