Drop Anchor

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute

Very Easy Row

Active Samson + Air Squat

Upper Back Foam Roll

1 Minute

Easy Row

Active Spidermans

Kettlebell Thoracic Opener

1 Minute

Easy-Moderate Row

Push-up to Down Dog

Kettlebell Ankle Stretch (1 Minute Each Side)

Skill Work

3-4 Rounds:

4 KB Turkish Get-ups (2 each side)

8 V-ups/Tuck-ups

Movement Prep

With a Lighter Kettlebell:

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

Rehearsal:

1 Round

200 Meter Row

10 Kettlebell Swings (Lighter Weight)

– – – – – – – – – – – – –

Build to Workout Weight

– – – – – – – – – – – – –

1 Round

100 Meter Row

5 Kettlebell Swings (Workout Weight)

Metcon

Metcon (Distance)

AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swings

On the 1: 2 Kettlebell Swings

On the 2: 3 Kettlebell Swings

On the 3: 4 Kettlebell Swings

On the 4: 5 Kettlebell Swings

On the 5: 6 Kettlebell Swings

On the 6: 7 Kettlebell Swings

On the 7: 8 Kettlebell Swings

On the 8: 9 Kettlebell Swings

On the 9: 10 Kettlebell Swings

Kettlebell: 53/35
The workout starts with 1 Kettlebell Swing before moving to the rower for the remainder of the minute. On the top of the next minute, complete 2 kettlebell swings. Repeat at the top of every minute, with the kettlebell swings climbing by 1 rep per round.

Score is total meters rowed.

Group Stretch

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