HS/MS- Station Rotation II

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

10 minutes:

200 m Run

5 Push-ups

10 Sit-ups

15 Jumping Jacks

Then Group Dynamic:

High Kneees

Butt Kickers

Broad Jumps

Crab Walk

Inchworm

Bear Crawl

Frankenstein Walk

Metcon

Review movement standards

Metcon (No Measure)

6 EMOM at each station then rotate

Station 1

Odd: 15 Air Squats

Even: 10 DB Push Press

Station 2

Odd: 10 KB swings

Even: 15 Sit-ups

Station 3

Odd: 15 Ball Slams

Even: 30 Mountain Climbers

Station 4

Odd: 100m Run

Even: 30 second Plank

Game

Coach’s Choice

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