Spaceship

Hammonasset CrossFit – CrossFit

Warm-up

Partner Rowling

3 Rounds Each:

Land Exactly on 150 Meters

*Penalties:*

**Round 1:** Air Squats

**Round 2:** Burpees

**Round 3:** Push-ups

*Any meters above or below 150 is a penalty for the partner who rowed. Team with lowest total score after 3 rounds wins.

Mobility

Chest Stretch: 1 Minute

Movement Prep

Pull-up Prep:

10 Scap Pull-ups

1-3 Strict Pull-ups

Push-up Prep:

10 Second Push-up Plank Hold

3 Tempo Push-ups (3 Seconds Down, 1 Second Up)

3 Push-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

20/14 Calorie Row

2 Rounds of Strict “Cindy”

*1 Round of Strict Cindy is 5 Strict Pull-ups, 10 Push-ups, and 15 Air Squats
Pull-up Substitutions:

Reduce Reps

Banded Strict Pull-ups

Box Strict Pull-ups

Ring Rows

Substitutions

Reduce Reps

Banded Push-ups

Push-up to a Box or Bench

Stretch/Mobility

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