It’s All You

Hammonasset CrossFit – CrossFit

Warm-up

3 Minutes:

Buddy 1: 1:30 Banded Lat Stretch (45 Each Side)

Buddy 2: 1:30 Active Divebombers

*Switch Stations at the 1:30 Mark*

3 Minutes:

Buddy 1: AbMat Sit-ups

Buddy 2: 100 Meter Run

*Switch Stations When Buddy is Back From Run*

3 Minutes:

Buddy 1: Hollow Hold

Buddy 2: 20 Lateral Hops Over Wreck Bag

*Switch Stations When Buddy is Done With Hops*

Movement Prep

10 Scap Pull-ups

20 Second Hollow Hold on Bar

1-3 Strict Pull-ups

Metcon

Metcon (Time)

4 Rounds:

15 Strict Pull-ups

200 Meter Run

30 AbMat Sit-ups

200 Meter Med Ball Run (20/14)

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