Hammonasset CrossFit – MS Strength & Conditioning
Warm-up
300 m Row
2x
10 Air Squats
5 Inchworm
5 Burpees
Weightlifting
Back Squat (3-3-3-3)
12 (or less) Athletes will be back squatting at the rig while the others are doing the 2 Tabatas
Metcon (No Measure)
Double Tabata
1. Mountain Climbers/Sit-ups
2. Air Squats/Jumping Jacks
Metcon
Metcon (AMRAP – Rounds)
15 min AMRAP
Stadium Style
10 Box Jumps
5 Burpees
15 Ball Slams
Rest
Finisher
Game!
Medball Musical Chairs
