MS-Deadlift/Farmer Carry

Announcements

*Lurong Living will be at HCF Wednesday 8/15 from 4:30-6:30pm to provide information and samples of their products. Come to class or just stop in!
*HCF at the Surf Club this Wednesday 8/15! Join us after class, anytime after 6:30pm. BYO food, drinks and games.

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

Run 200m

8 Inchworms w/pushup

8 Air squats

Run 200m

8 Sit-ups

8 PVC Good Mornings

Run 200m

8 Ring Rows

8 Walking lunges

Skill

Review

– Suitcase deadlift

– Farmers carry

Suitcase Deadlift (5-5-5-5-5)

Keep same weight for all 5 sets focus on moving well keeping good form
5 Sets

A1: Suitcase Deadlift x 5

A2: 50m Farmers Carry

Metcon

Once everyone has finished first Metcon rest 2 minutes before the sprints

Metcon (Time)

20-15-10

Hanging Knee raises or Toes to Rig

Push ups

Mountain climbers (Double the mtn climbers 40-30-20)

Finisher

Rest 1 Minute between sprints

5×50 meter sprints

Give them your all

Game

Med Ball Soccer

Stretch/Mobility

Couch stretch

Pigeon

Make sure to stretch hamstrings

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