HS/MS – Persistance

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

300m Indian Sprint Run

3 Rounds:

10 Light DB Push Press

10 Air Squats

10 Ring Rows

Then Group Dynamic Movements (running drills/stretches)

High Knees

Butt Kickers

Karaoke

Leaning Hops

Bear Crawl

Frankenstein Walk

Skill Work

Mini Pull-up Clinic

Metcon

Metcon (Time)

3 Rounds For Time:

300m Run

21 AB-Mat Sit Ups

15 HRPU

9 Suitcase Deadlifts

6 Pull-ups (or 9 Ring Rows)
15 Min Time Cap

Game

Coach’s Choice

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