Broken Road

Hammonasset CrossFit – CrossFit

Warm-up

3 Minutes

Easy Row

3 Minutes

Easy Run

3 Rounds:

20 Seconds Active Dive-bombers

20 Seconds Active Samson

20 Seconds Kettlebell Romanian Deadlifts

Mobility

Kettlebell Ankle Stretch: 45 Seconds Each Side

(https://www.youtube.com/watch?v=V2ueS0OKUgo)

Child’s Pose on Kettlebell: 45 Seconds

(https://www.youtube.com/watch?v=WoSszPht-_Q)

Movement Prep

Sit-up Prep

5 “No Arm” Sit-ups

5 Sit-ups

KB Swing Prep

*With Lighter Weight: *

10 Russian Kettlebell Swings

5 Kettlebell Swings

*Build to Workout Weight *

5 Russian Kettlebell Swings

5 Kettlebell Swings

Metcon

Metcon (Time)

5 Rounds:

15 Kettlebell Swings (53/35)

15/12 Calorie Row

Directly Into…

5 Rounds:

20 AbMat Sit-ups

200 Meter Run
If unable to run, complete one of the following:

* 250 Meter Row

* 15/12 Calorie Bike

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