Full Count

Hammonasset CrossFit – CrossFit

Warm-up

20 Seconds:

Easy 100m Jog

Quad Stretch

Knee to Chest

Straight Leg Kicks

Moderate 100m Jog

Walking Spidermans

Walking Samson

Push-up to Down Dog

Faster 100m Jog

Air Squats

High Knees

Butt Kickers

Game

Kettlebell Game

Using the kettlebells in the middle of the floor for this. Divide the class into two teams, one on either side of the kettlebells. From a high plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. You can play just one way down, down and back, or both. Play 2-3 rounds.

Mobility

Child’s Pose on Kettlebell – 1 Minute

Movement Prep

*With a Lighter Kettlebell:*

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings Swings

Rehearsal

1 Round

10 Kettlebell Swings

5 Calorie Row

100 Meter Run (No Ball)

Build to Workout Weight

1 Round

5 Kettlebell Swings

5 Calorie Row

50 Meter Med Ball Run

Metcon

Metcon (Time)

30-25-20-15-10:

Kettlebell Swings (53/35)

After Each Set:

12/10 Calorie Row

200 Meter Med Ball Run (20/14)

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