Hammonasset Conditioning + Fitness – CrossFit
Warm-up
1 Round
*30 Seconds:*
Easy Row
Right Side Plank
Right Side Kettlebell Deadlift
Active Samson
1 Round
*30 Seconds:*
Moderate Row
Left Side Plank
Left Side Kettlebell Deadlift
Active Samson
1 Round
*30 Seconds:*
Faster Row
Front Plank
Double Kettlebell Deadlift
Active Samson
*Performed with Lighter Kettlebells
Mobility
Couch Stretch: 1:30 Each Side
Movement Prep
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
100′ Walking Lunge
200 Meter Farmer Carry (53/35)
30 AbMat Sit-ups
400 Meter Row
