Frogger

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

20 Seconds:

Shuttle Run

Quad Stretch

Knee to Chest

Straight Leg Kicks

Shuttle Run

Side Lunge

Cradle Stretch

Walking Samson

Shuttle Run

Walking Spiderman

Air Squats

Inchworms

Shuttle Run

Side Shuffles

High Knees

Butt Kickers

Mobility/Activation:

Banded Walks

Place a mini band just below the knee. Assume a quarter squat stance with the hips back and the knees driving out.

10 Steps Forward + 10 Squats

10 Steps Backward + 10 Squats

10 Steps Left + 10 Squats

10 Steps Right + 10 Squats

Gymnastics

EMOM 9

1. 7-10 Ring Dips (Matador, 2 Boxes)

2. :30 Handstand Hold (Shoulder taps optional)

3. 6-8 Superman to Hollow

Metcon

Metcon (Time)

6 Rounds:

30 Kettlebell Swings (53/35)

20 x 10 Meter Shuttles

Group Stretch

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