Team Barbara

Hammonasset CrossFit – CrossFit

Warm-up

300m Row

300m Row

5 Knuckle Drags

10 Active Spidermans

10 Active Samson

5 Push-up to Down Dog

10 Air Squats

10 Scap Pull-ups

5 Kip Swings + 3 Pull-ups

10 Second High Plank Hold

10 Second Low Plank Hold

5 Push-ups

10 AbMat Sit-ups

Mobility

Chest Stretch: 1 Minute

Squat Hold (Elevated Heel): 1 Minute

Game

Pizza Tag!

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

Group Stretch

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