Hammonasset CrossFit – Vista
Warm-up
Vista Week1 (No Measure)
2x or 5:00
10-meter alligator crawl
10-meter duck walk
20-meter crab walk
5 super-slow squats
200-meter row
Skill
Push-ups
Push-up – focus on external rotation of shoulders and plank
Metcon
Metcon (No Measure)
50-meter run/walk
10 push-ups
20 sit-ups/knee raises
30 jumping jacks
20 sit-ups/knee raises
10 push-ups
50-meter run/walk
