Hammonasset CrossFit – CrossFit
Warm-up
500m Row
2X:
10 PVC Pass Throughs
10 Fig 8’s (5 each direction)
10 PVC OH Squats
10 Ring Rows
30 DUs or attempts
Dynamic Movements
2 Rounds:
1. Dynamic 90’s x5-7 each arm
2. Plank Shoulder Taps x10-12
3. Pike Push-ups x5-8
4. Squat Jumps x10
Metcon
Review movement standards and scaling options
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
10 HSPU (scale to HRPU)
15 Burpees
20 Sit-ups
25 Calorie Row
