Hammonasset CrossFit – MS Strength & Conditioning
Warm-up
Group A
2 Rounds of:
20 Jump Rope Singles
10 Air Squats
20 Mountain Climbers
Group B
2 Rounds of:
100m Row
10 Push-ups
10 Walking Lunges
Then switch and repeat!
Skill
Teach/Review PVC Thruster as a group.
Then complete 3 Rounds of:
10 PVC Thrusters
10 Ab Mat Sit-ups
Rest 30 sec between rounds
Metcon
Metcon (AMRAP – Reps)
4 Rounds of 30 seconds work (10 sec rest) each of:
Rowing
Push-ups
DB Thrusters
Ring Rows
Rest 1 min between rounds
*Score will be total Thrusters after the 4 rounds
Game
Sharks & Minnows
