HS/MS- Pressing

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

3x:

300m Row

10 Air Squats

10 Push ups

10 Lunges

10 PVC Pass Throughs

Skill

Teach/Review:

Shoulder to Overhead movements

Weighted Step-ups/Box Jumps

Weightlifting

Depending on class size, split into partners. One partner completes shoulder press x5 while the other partner completes weighted box step-ups x10, then switch. Complete a total of 5 rounds each.

Shoulder Press (5×5)

A1: Shoulder Press

A2: Weighted Box Step-ups x10

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 Push Press (bar or DB)

10 Step Ups

300m Run/Row

Game

Coach’s Choice

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