MS- Station Rotation

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

200 m Run

200 m Row

3x

5 Push-ups

10 Sit-ups

15 Jumping Jacks

Metcon (No Measure)

6 EMOM at each station then rotate

Station 1

Odd minutes

15 Air Squats

Even minutes

12 Push-ups

Station 2

Odd minutes

15 kb swings

Even minutes

15 Sit-ups

Station 3

Odd minutes

15 Ball Slams

Even minutes

20 Mountain Climbers

Station 4

Odd minutes

8 Calorie Row

Even minutes

30 second Plank

Game

Coach’s Choice

Share