Hammonasset CrossFit – GS Strength & Conditioning
Warm-up
3x
200m Run
5 Burpees
10 Jumping Jacks
20 Mountain Climbers
30 Jump Rope Singles
Skill Work
Mini Pull-up/TTB clinic. Review movements, focus on lat engament and hollow position.
Then complete:
2-3x
15-second passive hang => 15-second active hang
10 kip swings
30-second hollow hold (on floor)
10 banded lat pull-downs
Metcon
Metcon (Time)
For Time:
5 ring rows
10 box push-ups
5 situps
20 squats
5 ring rows
30 flutter kicks
5 sit-ups
20 squats
5 ring rows
10 box push-ups
5 sit-ups
Game
Coach’s Choice
