Hammonasset Conditioning + Fitness – CrossFit
Warm-up
AMRAP 7:
15 Plate Hops
25′ Plate Overhead Walking Lunge (Out)
5 Burpees to Plate
25′ Plate Overhead Walking Lunge (Back)
Mobility
Kettlebell Calf Smash: 1 minute each side
Movement Prep
5 Kettlebell Deadlifts
10 Russian Kettlebell Swings
5 Kettlebell Swings
30 Seconds Slow Wrist Rotations
30 Seconds Single Unders
20 Seconds Faster Wrist Rotations
20 Seconds Double Under Practice
20 Seconds Arm Swing in Place
100 Meter Run
Metcon
Metcon (Time)
5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders
