Cindy

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds Each Movement

2-3 Rounds:

Shuttle Jogs

Air Squats

Inchworms

Ring Rows

Banded Pass Throughs

Then 1 Round:

5 Scap Pull-ups

5 Kip Swings

3 Hip Pops (No Pull)

3 Kipping Pull-ups

Mobility

Wrist Stretch: 45 Seconds

Child’s Pose: 45 Seconds

Push-up Plank Hold: 30 Seconds

Metcon

Review movement standards and scaling options

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Pull-up Substitutions:

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

Stretch/Mobility

Share