Buffet

Announcements

Friday, September 21st: FNL & Brother Mike’s! Hero WOD at 5pm followed by drinks, food & friends at Brother Mike’s.

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

500m Row

2x:

10 Wall Slides

10 Walking Lunges

5 Inchworms (no push-up)

5 Kip Swings

5 Shoulder Shrugs

Then

Warm up Double Unders or Singles

EMOM

EMOM 9

1. 3 Wall Walks

2. :30 Handstand Hold

3. 20 Plank Shoulder Taps

Metcon

Review all movement standards

Metcon (AMRAP – Reps)

AMRAP 4

15-12-9

Wall Balls (20/14)

Chest-to-Bar Pull-ups

Max Double Unders in Time Remaining

Rest 4 Minutes

AMRAP 4

15-12-9

Push-ups

Toes-to-Bar

Max Double Unders in Time Remaining

Rest 4 Minutes

AMRAP 4

15-12-9

Sit-ups

Pull-ups

Max Double Unders in Time Remaining

Stretch/Mobility

Share