Russian Roulette

Hammonasset CrossFit – CrossFit

Warm-up

AMRAP 5:

30 Easy Single Unders

20 Second Front Plank

10 Push-up to Down Dog

*Easy Pace*

AMRAP 3:

15 Second Right Side Plank

15 Second Left Side Plank

5 Right Side Kettlebell Strict Press

5 Left Side Kettlebell Strict Press

*Performed With Light Kettlebell*

Mobility

Child’s Pose on Kettlebell: 1 Minute

Kettlebell Calf Smash: 1 Minute Each Side

Movement Prep

Double Unders

30 Seconds:

High Single Unders

Double Under Attempts

Russian Swings

*With Lighter Weight: *

10 Kettlebell Deadlifts

5 Russian Kettlebell Swings

*With Workout Weight: *

5 Russian Kettlebell Swings

Stricr HSPU

Establish Hand Position

10 Second Tripod Position Hold

1-3 Strict Handstand Push-ups

Metcon

Metcon (Time)

5 Rounds:

10 Strict Handstand Push-ups

20 Russian Kettlebll Swings (70/53)

30 AbMat Sit-ups

40 Double Unders

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