HS/MS–Gymnastics

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

200m Row

Then 2x:

10 Sit-ups

10m Inchworms

10 Jump Squats

10m Bear Crawl

10 Burpees

10m Broad Jumps

10 DB Presses (light)

Finish with 200m Run

Skill

Teach TTB/KTE/KTC progressions & Wall Walks

9 min EMOM:

Min 1: 4 Strict TTB/KTE/KTC + 4 Kip Swings

Min 2: 2 Wall Walks

Min 3: 100m Run

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min Partner AMRAP—one partner holds plank position while the other completes the following:

10 KB Swings

10 Lunge Steps

Partners switch positions and repeat.

Game

Everybody is it!

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