HS/MS – Pull-Ups & Core

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

300m Run

2x:

10 walking lunges

5 ring rows

10 squat therapy

5 push-ups

Then finish with:

300m row

Skill Work

Pull-ups

Review monkey hang, kip swing, and hollow body position

12 min EMOM

A. 20 sec hang

B. 20 sec hollow body hold

C. 8 kip swings

Metcon

Metcon (AMRAP – Rounds and Reps)

Mini Cindy (AMRAP – Rounds and Reps)
10 min AMRAP:

5 pull-ups/ring rows

10 push-ups

15 air squats

Finisher

Group Deadbug

Game

Coach’s Choice!

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