HS/MS–Thruster

Announcements

Gymnastics Clinic with Jess Dean: Sunday, January 20th at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

2X:

40 Jump Rope Singles

10 Squat Therapy (at the wall)

40 Mountain Climbers

10 Walking Lunges

Then Finish with:

200m Row

Weightlifting

Teach/Review Thruster. Focus on form with light weight or PVC.

Then complete:

A1: Thruster 4×3

A2: Ab Mat Sit-ups 4×10

Thruster (3-3-3-3)

Metcon

Metcon (AMRAP – Reps)

4 Rounds of 30 seconds work (10 sec rest) each of:

Rowing

Push-ups

DB Thrusters

Ring Rows

Rest 1 min between rounds

*Score will be total Thrusters after the 4 rounds

Finisher

Plank Wars Game

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