Week 1

Hammonasset CrossFit – Vista

Warm-up

Warm up 3 (No Measure)

10 Air squat squats

10 jumping squats

5 walking Spiderman walks

10 perfect push-ups

10 mountain climbers

100-meter run

Skill

Push-ups

Push-up – focus on external rotation of shoulders and plank

EMOM6

Push up + 5 squats

Metcon

Metcon (No Measure)

10-1

laps run/walk

Step ups

Leg extensions sitting on box

Jumping jacks

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