Hammonasset CrossFit – CrossFit
Warm-up
1 Minute Each:
Easy Row
Active Spiderman
Active Samson Stretch
45 Seconds Each:
Moderate Row
PVC Good Mornings
Push-up to Down Dog
30 Seconds Each:
Fast Row
Slow Air Squats
Sit-ups
Mobility
1 Minute Each:
PVC Pass Throughs
Couch Stretch (each side)
Pigeon Pose (each side)
Metcon
Review movements and scaling options. Start athletes at different movements based on number for rope climbs.
Metcon (No Measure)
EMOM 24 (6 Rounds)
Min. 1: 18 Burpees
Min. 2: 3 Rope Climbs
Min 3: 12 Box Jump-overs (24/20)
Min. 4: 12 Push Press (95/65)
