HS/MS–Chipper

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

500m Row

:30 sec on/:30 sec off Coach Led warm-up 2X:

Jumping Air Squats

Push-ups

Jump Rope

Sit-ups

Modified Burpees

Dynamic Movements

Banded Mobility:

20m Banded Lateral Walks

10 Banded Pass Throughs

Banded Leg Stretches

Metcon

Review all movements for WOD

Metcon (Time)

For Time

20 Box Jumps

20 Kettlebell Swings

20 Lunges

20 Knees-to-Elbows

20 Air Squats

20 Push Press

20 Back Extensions

20 Wall Balls

20 Burpees

20 Double-Unders (40 Singles)

Finisher

Game- Coaches’ Choice

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