Awkward

Hammonasset CrossFit – CrossFit

Warm-up

Foam Roll/Banded Stretching

8-10 min AMRAP (warm-up pace):

250m Row

4 Inchworms

8 Ring Rows

10 Light DB Strict Press

200m Run

4 Push-up to Down Dog

8 PVC Pass Throughs

10 Air Squats

Game

Group PVC Switch Drill

Metcon

Review movements and allow athletes time to warm up to workout weight.

Metcon (AMRAP – Rounds and Reps)

25min AMRAP:

41 Calorie Row

41 Power Cleans (155/95)

41 Wall Balls (20/14)

41 Pull-ups

41 Sit-ups

41 HSPU (sub decline push-up)

410 m Run
One partner working at a time, split reps as evenly as possible.

Happy Birthday Coach Michelle!

Group Stretch

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