Cinco de Mayo

Hammonasset Conditioning + Fitness – 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)

Group Stretch

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