HS/MS-Fortitude

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 – 4 rounds of: @ easy pace

100m Run

5 Med Ball Thrusters

5 Broad Jumps

5 Inch Worm – no push ups

7/5 Cal Row

then…

1x Dynamic 90’s x 5 each arm

Weightlifting

Superset:

A1: Front Squat 5×5

A2: Abmat Sit-ups 5×10

Front Squat (5-5-5-5-5)

Focus on form, moderate weight

Metcon

Metcon (Time)

5 Rounds for time:

12/9 Cal Row

10 Burpees

10 Goblet Squats

** Rest 1 min btwn rounds.

** Subtract your rest at the end, minus 4 minutes from your end time.

** These should be performed at hard efforts. Try to stay consistent each round.

Game

Coach’s Choice

Stretch/Mobility

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