BFF

Hammonasset CrossFit – CrossFit

Warm-up

Fish Game / Mobility

**Partner 1: **Fish Game (4 Minutes)

**Partner 2: **Mobility (4 Minutes)

4 Minutes of Mobility:

1 Minute Kettlebell Ankle Stretch (Each Side)

1 Minute Kettlebell Squat Hold

1 Minute Child’s Pose on Kettlebell

Penalty Based on Fish Game Scores

**0-200:** 10 Burpees + 10 Air Squats

**201-400: **8 Burpees + 8 Air Squats

**401-600:** 6 Burpees + 6 Air Squats

**601-800:** 4 Burpees + 4 Air Squats 801-1000: 2 Burpees + 2 Air Squats

**1001+:** No Penalty

*Learn more about how to play the Fish Game [Here](https://www.concept2.com/service/monitors/pm5/how-to-use/fish-game)*

Metcon

Review movement standards

Metcon (AMRAP – Reps)

Teams of 2, AMRAP 25:

3-6-9-12-15….

Calorie Row

Kettlebell Swings (53/35)

Wallballs (20/14)
*One partner working at a time

* Teammates will switch after completing full rounds

* Flow of Workout:

* Athlete 1 Completes Round of 3

* Athlete 2 Completes Round of 3

* Athlete 1 Completes Round of 6

* Athlete 1 Completes Round of 6

* ….

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