Catch Me If You Can

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

250m Row

3 Rounds:

15 Air Squats

20 DUs/40 Singles

10 Box Jumps

10 Wall Balls

Dynamic Movements

Running Drills:

High Knees

Butt Kickers

Karaoke

Over the Hurdle

Walk on Heels

Walk on Toes

Frankenstein

Etc. . .

Metcon

Metcon (Time)

6 X 400m + 5 Burpees

Rest 1:30 between rounds
Work to maintain same running pace through all 6 rounds. Score is total time minus the rest (7:30)

Metcon

Rest 5 minutes then Max Double Unders (or attempts) in 2 minutes.

Double-Unders (2 min Max Reps)

Stretch/Mobility

Couch Stretch

Pigeon Stretch

Lying Hamstring Stretch

Foam Roll

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