HS/MS-Deadlift

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

3x:

200m Run

4 Inchworms

8 Burpees

12 Light Russian KB Swings

16 Walking Lunges

20 Mountain Climbers

Dynamic Movements

10 PVC Pass Throughs

10 PVC Fig 8’s

10 PVC Good Mornings

Weightlifting

Superset:

A1: Deadlift 5×5

A2: Jog 5x100m

A3: Rest 45-60 sec

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

build weight slowly, focus on form

Metcon

Metcon (Time)

21-15-9 reps of:

Deadlift

Hand Release Push-ups

*Rest 2 minutes

21-15-9

Burpees

Sit ups

*Rest 2 minutes

21-15-9

KB Swings

Goblet Squat
Score is total time including rest.

Game

Coaches Choice

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