EMOM It!

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

300m Group Indian Sprints

2X:

10 Kip Swings

10 Walking Lunges

5 Inchworms

5 Tuck Jumps

10 Squat Therapy

10 Sit-ups

Conditioning

3 Rounds:

10 Supermans

10 Anchored Sit-ups

200m Row

Metcon

Metcon (AMRAP – Reps)

16 EMOM

Minute 1: 40 Jump Ropes

Minute 2: 10-12 Ring Rows

Minute 3: Max Burpees

Minute 4: Rest

Game

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