Partner Stadium

Hammonasset CrossFit – CrossFit

Warm-up

Warm Up: (as a group)

Coaches Choice

+

Skill Work

Explain Flow of workout

Movement Prep

Metcon (AMRAP – Rounds and Reps)

In Teams of 2:

20 minutes:

Movement 1: 100m Run

Movement 2: 10 Thrusters 65/45+/- (adj. as need)

Movement 3: 20 Du’s (40 singles)

Continue to rotate through movements. 1.2.3.1.2.3.1.2.3…

To be performed stadium style.

Partner A starts and complete movement 1, when Partner A is finished with movement 1 Partner B starts and completes movement 2. When Partner B is finished with movement 2, partner A starts and completes movement 3.

Example:

Movment 1: Partner A, Partner B rests

Movement 2: Partner B, Partner A rests

Movement 3: Partner A, Partner B rests

Movement 1: Parnter B,Partner A rests

Movement 2: Partner A, Partner B rests

continue rotating through

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