Hammonasset CrossFit – MS Strength & Conditioning
Warm-up
300m run
Group dynamic warm-up
– high knees
– butt kicks
– inch worms
– shuffle
– walking lunges
– bear crawl
Skill
4 Rounds
1 Agility ladder
30 – second hollow hold
10 Supermans
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
6 Dumbbell Push Presses (#5-#15)
9 Ring Rows
12 Walking Lunges
*At the top of each minute perform 2 burpees*
Game
Relays!
