Hammonasset CrossFit – MS Strength & Conditioning
Warm-up
400 meter row
2-3 rounds
5 push ups
5 broad jumps
50m farmers carry
5 sit ups
5 burpees
Skill Work
Review
– Handstand hold
– Wall walks
– Rope climbs
9min EMOM
Min 1: 1-2 rope climbs
Min 2: 2-3 wall walks or :20 sec handstand hold
Min 3: 30 seconds hollow hold
Metcon
Metcon (No Measure)
6 Rounds
Every 3 minutes complete:
400 meter row
12 AB mat sit ups
Rest with remaining time
Game
Coach’s Choice
