Hammonasset CrossFit – MS Strength & Conditioning
5 Squat Therapy
10 Jumping Air Squats
10 Mod Burpees
10 PVC Pass Throughs
10 PVC Fig 8’s (5 each side)
10 PVC Back Squats
6 min EMOM:
Min 1: Plank Shoulder Taps :30 sec
Min 2: 30 sec Handstand Hold
Min 3: 30 sec Hollow Hold
Metcon (4 Rounds for reps)
Tabata Back Squat
Rest 1 minute
Tabata Handstand hold (or Plank hold)
Complete 8 intervals of tabata for each movement. Count total reps per movement. You will score each movement separately.
Define the play area with cones, approximately 20 feet by 20 feet.
Place the medicine balls in the center of the play area.
Divide the kids into four teams and position them on four sides of the play area.
On “go,” one player from each team performs a burpee and then runs to the pile of medicine balls in the center of the room.
Each player returns with only one ball per trip.
The game continues until all medicine balls have been “eaten.”
The team with the most medicine balls wins.