GS- Conditioning

Hammonasset CrossFit – GS Strength & Conditioning

Warm-up

1:00 Jump Rope

Then 2-3x:

10 meter Broad Jumps

10 meter Bear Crawl

10 Jumping Jacks

10 meter Crab Walk

10 meter Inchworm

10 Air Squats

Then finish with 200m Run

Skill

Teach Thrusters and Box Step-ups/Jumps (using 12″ boxes and stacked plates). Focus on soft landing, laser knees out and full foot on box.

2-3x:

8 Box/Plate Step-ups (4 each lead)

4 Box/Plate Jumps

2 Thrusters (PVC)

Metcon

Metcon (Time)

4 Rounds:

100m Run

5 DB Thrusters (5# or PVC)

10 Box Jumps

15 Sit-ups

20 Mountain Climbers

Game

Coach’s Choice

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