Bees Knees

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

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