HS/MS- Slamaggedon

Announcements

*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

For 10-12 min:

200m Row

10 Modified Burpees

10 Ring Rows

100m Run

10 Light Russian KB Swings

10 Air Squats

50 Jump Rope Singles

5 Walkouts w/push-up

Metcon

Metcon (No Measure)

2min Stations

1min Rest between

2 Rounds through

Zombie Swing & Run:

4 Russian KB Swings

40m Shuttle Sprint

Survival Station AMRAP:

10 Frog squats

20 Nightmare running high knees

10 Mind bending staggered hand push-ups

5 Werewolf burpees

Partner Pumpkin Smashing:

2 med ball slams each, then 4 slams each, 6, 8,…

Survival Station AMRAP:

10 Coffin sit ups

10 Spider push ups

10 Frightening jump squats

4 Ghoul sit-ups (aka Turkish sitt-ups)

Body Part Hustle:

200m Odd Object Run

Monster Walks:

10m Walking Lunges

:20 Warrior Lunge Hold

Stretch/Mobility

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