Upside Down

Hammonasset Conditioning + Fitness – 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

Stretch/Mobility

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