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Hammonasset CrossFit – CrossFit

Warm-up

:40 Seconds On / :20 Seconds Off

Easy Shuttle Runs

Kettlebell Deadlifts

Easy Row

Quad Stretch

:30 Seconds On / :15 Seconds Off

Moderate Shuttle Runs

Russian Kettlebell Swings

Moderate Row

Active Samsons

:20 Seconds On / :10 Seconds Off

Fast Shuttle Runs

Kettlebell Swings

Fast Row

Reverse Lunges

*Warmup performed with a light kettlebell

Mobility

Couch Stretch: 1 Minute Each Side

Child’s Pose on Kettlebell : 1 Minute

Metcon

Metcon (No Measure)

EMOM x 25:

Minute 1: 150 Meter Run

Minute 2: 15 Kettlebell Swings (53/35)

Minute 3: 15/12 Calorie Row

Minute 4: 30 Reverse Lunges

Minute 5: Rest

Group Stretch

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