Road Trip

Hammonasset CrossFit – CrossFit

Warm-up

AMRAP 7:

15 Plate Hops

25′ Plate Overhead Walking Lunge (Out)

5 Burpees to Plate

25′ Plate Overhead Walking Lunge (Back)

Mobility

Kettlebell Calf Smash: 1 minute each side

Movement Prep

5 Kettlebell Deadlifts

10 Russian Kettlebell Swings

5 Kettlebell Swings

30 Seconds Slow Wrist Rotations

30 Seconds Single Unders

20 Seconds Faster Wrist Rotations

20 Seconds Double Under Practice

20 Seconds Arm Swing in Place

100 Meter Run

Metcon

Metcon (Time)

5 Rounds:

15 Kettlebell Swings (70/53)

400 Meter Run

40 Double Unders

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