Wall Street

Hammonasset CrossFit – CrossFit

Warm-up

*Place lighter kettlebells in the center of the room, jogging around them like a track*

20 Seconds:

Easy Jog

Quad Stretch

Knees to Chest

Easy Jog

Straight Leg Kick

Side Lunges

Easy Jog

Walking Samson

Walking Spiderman

Medicine Ball Jog

Medicine Ball Foot Taps

Medicine Ball Deadlifts

Medicine Ball Jog

Medicine Ball Slams

Medicine Ball Squats (Squat to Ball)

Medicine Ball Jog

Medicine Ball Push Press

Medicine Ball Squats (Squat with Ball)

Movement Prep

KB Swing Prep:

With a Lighter Weight:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings

*Build to Workout Weight*

5 Russian Kettlebell Swings

5 Kettlebell Swings

Wallball Prep:

5 Front Squats

5 Push Press

5 Thrusters

5 Wallballs

Mobility

Kettlebell Ankle Stretch: 30 Seconds Each Side

Kettlebell Squat Hold: 1 Minute

Metcon

Metcon (Time)

3 Rounds:

800 Meter Run

40 Kettlebell Swings (53/35)

40 Wallballs (20/14)
If unable to Run, complete one of the following:

* 1000 Meter Row

* 80/55 Calorie Bike

Stretch/Mobility

Couch Stretch

Calf Stretch

Banded Mobility

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