HS/MS- Cindy Row

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

Double Tabata Group Warm-up (20 sec work/10 sec rest x16)

Jump Rope

Lunges

Mountain Climbers

Abmat Sit-ups

Skill Work

3 Rounds:

10 Kip Swings

:30 sec Hollow Hold

10 Supermans

5 Shuttle Sprints

*Rest 1 min between rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

300m Row

3 Rounds of Cindy (5 Pull-ups/Ring Rows, 10 Push-ups, 15 Air Squats)

Game

Coach’s Choice

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