Hammonasset CrossFit – MS Strength & Conditioning
Warm-up
3x:
200m Run
1 min Jump Rope
10 Air Squats
:30 sec Down Dog
5 Push-ups
10 Ring Rows
:30 sec Plank
200m Row
Then:
10 PVC Pass Throughs
10 Figure 8s (5 each direction)
Strength
Review Shoulder Press & DB Push Press:
Superset:
A1: Shoulder Press 4×3
A2: Ab Mat Sit-ups 4×15
A3: Rest
Shoulder Press (3-3-3-3)
Metcon
Review Lunge and Burpee standards
Metcon (AMRAP – Reps)
3 Rounds:
1:00 – DB Push Press (5#-10#)
1:00 – DB Walking Lunges
1:00 – Burpees
1:00 – Rest
Score will be total Burpees after the 3 rounds.
Game
Plank Ball (like Hot Potato):
Kids hold a plank position in a circle. While the music is on, players must maintain the plank and pass the “hot potato” med ball with a single hand or head-butt. when the music stops, the player who last touched the potato must go to the center of the circle and perform a designated exercise for 3-5 reps. Play resumes after the exercise is complete.
