Runster

Hammonasset CrossFit – CrossFit

Warm-up

2x:

100m Run

10 Squat Therapy

5 Push-ups

Mobility

Pigeon Pose: 1 minute each side

Plank Hold: 30 seconds High, 30 seconds Low

Movement Prep

5 Squats to Med Ball

5 Squats

5 Push-up Bottom Holds (Chest to Deck)

5 Push-ups

Metcon

Metcon (Time)

30 Push-ups

30 Air-squats

800-meter run

20 Push-ups

20 Air-squats

400-meter run

10 Push-ups

10 Air-squats

200-meter sprint

20 Push-ups

20 Air-squats

400-meter run

30 Push-ups

30 Air-squats

800-meter run.

Share