MS-Front Squats

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

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