Buddy Barbara

Hammonasset CrossFit – CrossFit

Warm-up

2 Rounds

20 Seconds of Work

Air Squats

Push-up Plank (On Hands)

AbMat Sit-ups

Air Squats

Hollow Hold

Arch Hold

Air Squats

Right Side Plank

Left Side Plank

10 Seconds Rest Between Movements

Mobility

Tabletop Stretch: 1 Minute

Pec Stretch on Wall: 30 Seconds Each Side

Movement Prep

5 Pausing Air Squats (2 Seconds at Top & Bottom)

5 Air Squats

Establish Top & Bottom Positions

10 Slow AbMat Sit-ups

20 Second Top Hold

15 Second Middle Hold

10 Second Bottom Hold

5 Push-ups

10 Scap Pull-ups

15 Seconds Hollow Hold on Bar

15 Second Arch Hold on Bar

15 Second Tight Kip Swings

1-3 Strict Pull-ups

3 Kipping Pull-ups

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats

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