HS/MS-Back Squat

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

500 meter row

3 Rounds:

5 Broad Jumps

10m Bear Crawl

5 Push-ups

10m Crab Walk

20 Mountain Climbers

Finish with another 500 meter row

Weightlifting

Back Squat – focus on knees out & keeping good form – focus is light weight with good form

Back Squat (4-4-4-4)

In-between each set of squats perform:

5 abmat situps

5 back extensions

Rest 60 seconds

Metcon

Review movement standards for wall balls, ring rows and SDHP

Metcon (AMRAP – Reps)

1 min at each station

3 Rounds

1. Cal Row

2. Wall Ball

3. KB SDHP

4. Ring Rows

5. Rest

Count total reps each round

Game

Med Ball Soccer

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