Arm Candy

Hammonasset CrossFit – CrossFit

Warm-up

20 meter Single Arm Farmers Carry (Right Arm)

10 Active Samson

20 meter Single Arm Farmers Carry (Left Arm)

10 Active Spidermans

10 Dumbbell Goblet Squats

5 Push-up to Down Dog

Game

Warm Up Game!

Row Biathlon (5 min)

Athletes will start by completing 3 burpees and rowing 3 calories. When they get off the rower, they will roll a wall ball to hit a foam roller. If they miss the foam roller, they must complete a 100 meter run penalty lap before moving onto their next round. If they hit the target, they can get right back into their 3 burpees and 3 calorie row. Whoever has the most calories at the end of the 5 min is the winner!

Mobility

Chest/Scorpion Stretch – 45 Seconds (alternating legs)

Couch Stretch – 30 Seconds Each Side

Metcon

Metcon (Time)

6 Rounds:

200m Run

12 Burpees

100m Farmers Carry (53’s/35’s)

Finisher

Coach’s Choice Abs

Stretch/Mobility

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