Runner Up

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

200 Meter Run

30-20-10 Seconds

Single Unders

Active Samson

AbMat Sit-ups

Skill Work

Spend 12 minutes practicing rope climbs and progressions. While athletes are not on the ropes, spend time foam rolling or actively streching.

Metcon

Metcon (Time)

For Time:

1 Mile Run

Directly Into…

50-40-30-20-10:

Double Unders

AbMat Sit-ups

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