HS/MS – Agility & Handstands

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

300m row

Group dynamic warm-up

– high knees

– butt kicks

– inch worms

– shuffle

– walking lunges

– bear crawl

Skill

4 Rounds

1 Agility Ladder

30 second Hollow Hold

2 Wall Walks or 20 second Handstand Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

6 Dumbbell Push Presses (#5-#15)

9 Ring Rows

12 Walking Lunges

*At the top of each minute perform 2 burpees*

Game

Relays!

Stretch/Mobility

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