Right Hook

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*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.

Hammonasset CrossFit – CrossFit

Warm-up

2 Rounds:

:30 Seconds each movement

Easy Row

Quad Stretch

Active Samson

Moderate Row

Knuckle Drags

Active Spidermans

Faster Row

Air Squats

Up Dog to Down Dog

Mobility

Couch Stretch – 1:30 Each Side

Kettlebell Ankle Stretch – :45 Seconds Each Side

Movement Prep

Russian Kettlebell Swing Movement Prep

*With Lighter Weight:*

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

*With Workout Weigh:*

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

Row Movement Prep

Establish Finish Position

Establish Catch Position

:20 Seconds Leg Drives

:20 Seconds Easy Rowing

:20 Seconds Moderate Rowing

AbMat Sit-up Prep

Establish Finish Position

Establish Relaxed Bottom Position

10 AbMat Sit-ups

Rehearsal

1 Round

5 Russian Kettlebell Swings

5 AbMat Sit-ups

50 Meter Row

5 AbMAt Sit-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

25 Russian Kettlebell Swings (70/53)

25 AbMat Sit-ups

250 Meter Row

25 AbMat Sit-ups

Group Stretch

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