HS/MS-Endurance II

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

3-4x:

20 Jump Rope Singles

10 Air Squats

5 Perfect Push-ups

10 Squat Jumps

5 Burpees

Then Group Dynamics (gym length):

High Knees

Butt Kickers

Bear Crawl

Crab Walk

Frankenstein Walks

Metcon

Metcon (No Measure)

6 min EMOM

10m Shuttle Sprints (work :30-:45 sec)

*try to maintain same number of gym lengths each minute!

Metcon

Review movement standards (split into groups if large class)

Metcon (No Measure)

DB Suitcase Deadlifts

KB Swings

Box Jumps

Sit-ups

Burpees

3 Rounds

1st: 1:30 min work, 45 sec rest

2nd: 1 min work, 30 sec rest

3rd: 45 sec work, 15 sec rest

Game

Group PVC Switch Drill—Each athlete stands their PVC on end and creates a circle. Coach calls out “right” or “left” and athlete must move that direction catching their neighbor’s PVC before it falls. If PVC hits the ground the athlete must do 2 Burpees before next round. To increase difficulty have athletes take a step back each round, making the circle l

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