HS/MS- Upside Down

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

8-10 min AMRAP:

200m Run/Row

10 Box Step-ups

10 Box Push-ups

30 Jump Rope Single Unders

10 PVC Pass Throughs

Gymnastics

9-12 min EMOM:

1. 2 Wall Walks or 30 sec Handstand Hold

2. 30 sec Hollow Hold/Hollow Rocks

3. 5-8 Banded Strict Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

500m Row

10 Box Jumps

15 Knee Raises

Game

Coach’s Choice

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