Hammonasset CrossFit – MS Strength & Conditioning
Warm-up
For 8-10 min:
200m Row
4 Push-ups
6 Walking Lunges
8 air squats
Bear Crawl across the floor
Skill Work
Teach/Review Med Ball Cleans, Ball Slams and Russian Twists
3 Rounds:
5 Perfect Med Ball Cleans (work on form!)
10 Ball Slams
20 Russian Twists
*rest 45-60 sec between rounds
Metcon
Metcon (AMRAP – Rounds)
Partner WOD:
12 Minute Relay Style AMRAP, team score is total rounds completed by the team
5 Ball Slams
10 Overhead Lunges with Med Ball
Suicide Sprint (with med ball)
One partner/teammate working at a time. After the sprint they must tag the next teammate before they can begin their round.
Game
Musical Med Balls
