Hammonasset CrossFit – MS Strength & Conditioning
Warm-up
300m run or 400m row
3x
5 perfect push ups
10 squat therapy
5 broad jumps
10 ring rows
Finish with:
Banded pass throughs
Weightlifting
Front Squat (4-4-4-4)
Focus on good form, only build if form is good
Abmat sit ups (after each set)
15-15-15-15
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
3 strict pull ups (scale banded or 6 ring rows)
9 wall balls
12 burpees
Game
Athlete’s Choice
Stretch/Mobility
Couch stretch
