Hammonasset CrossFit – CrossFit
Lying Chest Stretch (20 sec each side)
Easy Side Lunges
Push-up to Down Dog
Moderate Side Shuffles
Banded Pass Throughs
Faster Shuttle Runs
Review Force Curve graph on rower. (https://www.concept2.com/indoor-rowers/training/tips-and-general-info/using-the-force-curve)
Review push-up standards and modifications.
Metcon (AMRAP – Reps)
30/20 Calorie Row
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.
Score is the sum total of shuttle runs across the 5 rounds
Stagger on opposite 4 minute windows if large class/short on rowers