Hammonasset CrossFit – MS Strength & Conditioning
Warm-up
5 min AMRAPS
Group A:
200 m Run
5 Push-ups
10 Sit-ups
20 Jumping Jacks
Group B:
200 m Row
5 Burpess
10 Supermans
20 Mountain Climbers
Metcon (No Measure)
6 EMOM at each station then rotate
Station 1
Odd min: 15 Air Squats
Even min: 12 Push-ups
Station 2
Odd min: 15 KB Swings
Even min: 15 Sit-ups
Station 3
Odd min: 20 Ball Slams
Even min: 40 Mountain Climbers
Station 4
Odd min: 6-8 Calorie Row
Even min: 30 sec Plank Hold
Game
Coach’s Choice
