Rain, Rain, Go Away

Hammonasset CrossFit – CrossFit

Warm-up

3 Rounds:

250m Row

5 AbMat Sit-ups

5 Push-up to Down Dog

10 PVC Pass Throughs

Mobility

Kettlebell/Foam Roller Thoracic Opener: 2 Minute Hold

Movement Prep

Sit-up Prep:

Establish Bottom Position

7 AbMat Sit-ups

KB Swing Prep:

*With Lighter Bell:*

10 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings

*Build to Workout Weight*

5 Russian Kettlebell Swings

5 Kettlebell Swings

Weightlifting

Review Hang Power Snatch

Hang Power Snatch (Heavy Set of 3)

Metcon

Metcon (Time)

5 Rounds:

20 Kettlebell Swings (53/35)

20 AbMat Sit-ups

20 Calorie Row

Group Stretch

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