Hammonasset CrossFit – MS Strength & Conditioning
Warm-up
3 Rounds:
100m Run/Row
5 Squat Therapy
10 Jumping Air Squats
100m Run/Row
5 Inchworms
10 Mod Burpees
Then:
10 PVC Pass Throughs
10 PVC Fig 8’s (5 each side)
Skill
6 min EMOM:
Min 1: Plank Shoulder Taps :30 sec
Min 2: Hollow Hold :30 sec
Metcon
Review movement standards
Metcon (4 Rounds for reps)
Tabata Air Squats
Rest 2 minutes
Tabata Situps
Rest 2 minutes
Tabata Shuttle Sprints
Rest 2 minutes
Tabata Plank Hold
Complete 8 intervals of tabata for each movement. Count total reps per movement. You will score each movement separately.
Game
“Hungry Hippo”
Define the play area with cones, approximately 20 feet by 20 feet.
Place the medicine balls in the center of the play area.
Divide the kids into four teams and position them on four sides of the play area.
On “go,” one player from each team performs a burpee and then runs to the pile of medicine balls in the center of the room.
Each player returns with only one ball per trip.
The game continues until all medicine balls have been “eaten.”
The team with the most medicine balls wins.
