Hogwarts

Hammonasset CrossFit – CrossFit

Warm-up

5 Minute Easy Row

*On the Minute 5 Sit-ups + 5 Air Squats*

Light Kettlebell Warm-up

2x:

5 Kettlebell Deadlifts

5 Russian Swings

5 Reverse Lunges (Each Leg)

5 Full Swings

Ring Row Warm-up

1 Push-up, 1 Ring Row

2 Push-ups, 2 Ring Rows

3 Push-ups, 3 Ring Rows

4 Push-ups, 4 Ring Rows

5 Push-ups, 5 Ring Rows

Mobility

Child’s Pose on Kettlebell: 1 Minute

Pigeon Pose: 1:30 Each Side

Couch Stretch: 1:30 Each Side

Dumbbell Ankle Stretch: 30 Seconds Each Side

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

21/15 Calorie Row

15 Kettlebell Swings (70/53)

30 AbMat Sit-ups

10 Ring Rows

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