Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Easy Row
Down Dog
Moderate Row
Up Dog
Faster Row
Active Divebombers
Hollow Hold
Arch Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Child’s Pose on Kettlebell: 1 Minute
Front Rack Stretch: 1 Minute
Movement Prep
With a Light Kettlebell & Empty Barbell:
10 Russian Kettlebell Swings
5 Kettlebell Swings
5 Barbell Strict Press
5 Barbell Push Press
30 Second PVC Superman Hold
10 Kip Swings
5 Knees to Chest
3 Toes to Bar
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Row
30 Toes to Bar
