Bee’s Knees

Hammonasset CrossFit – CrossFit

Warm-up

250m Row

2 Rounds

30 seconds each movement:

Medicine Ball Deadlifts

Squat to Medicine Ball

Medicine Ball Strict Press

Medicine Ball Slams

Russian Kettlebell Swings

250m Row

Mobility

Medicine Ball Squat Hold: 1 Minute

Kettlebell Ankle Stretch: 45 Seconds Each Side

Metcon

Review KB Swing and Wall Ball movement standards

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Kettlebell Swings (53/35)

1 Minute Calorie Row

1 Minute Rest
Score is total reps across the 5 rounds.

Finisher

Coach’s Choice Abs

Stretch/Mobility

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