HS/MS – Going Up

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

2-3 rounds:

300m run or 400m row

5 push ups

5 broad jumps

50m farmers carry

5 toes to rig

5 kettlebell swings

Gymnastics

Review

– Handstand hold

– Wall walks

– Rope climbs

9min EMOM

A. 1 rope climb

B. 2-3 wall walks or :20 sec handstand hold

C. Sprint 100m

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 russian twists w/med ball

8 wall balls

6 ring rows

4 burpees

Stretch/Mobility

Banded shoulder stretches

Game

Coach’s Choice

Share