30 Rock

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

Share