Hammonasset CrossFit – CrossFit
Warm-up
30 Seconds
Easy Row
Push-up to Down Dog
20 Seconds
Moderate Row
Air Squats
10 Seconds
Fast Row
Reverse Lunges
AbMat Tic Tac Toe:
Tape off the floor or set-up 9 plates to create a tic tac toe board. Split the class into two teams. One will place their AbMats right side up, while the other will place them right side down. Each team will line up on the opposite end of the room. At the call of “Go” they will complete a 3/2 calorie row or 5 air squats before running down to place their mat on the board. After they place it, they will run back to tag in the next partner. The goal is to get three in a row and athletes can only move their team’s pieces. There is the option to place boxes or a large mat in front of the board to make it more challenging for those waiting. If you have a big class, you can prepare multiple boards. You can play as many games in a certain amount of time or go best of 3-5-7 series.
Mobility
Squat Hold: 1 Minute
Couch Stretch: 90 Seconds Each Side
Squat Hold: Repeat For 1 Minute
Movement Prep
Sit-ups
5 Knee Out Sit-ups
5 Knees In Sit-ups
5 Sit-ups (Preference)
Row
20 Seconds Easy
20 Seconds Moderate
20 Seconds Fast
Air Squats
5 Pausing Air Squats
10 Air Squats
Metcon
Metcon (AMRAP – Reps)
5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Calorie Row
1 Minute Air Squats
1 Minute Rest
