HS/MS- Thruster

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

300m Run/Row

Grab a partner for Med Ball Warm-up:

Squat Pass x20

Rugby Pass x20 (10 each side)

Burpee Chest Pass x20

Sit-up Pass x20

Finish with another 300m Run/Row

Dynamic Movements

3 Rounds:

5 Dips

15 Sit-ups

Metcon

Review/warm-up DB Thruster & Burpee Box Step-ups

Metcon (Time)

21-15-12-9

DB Thrusters

Burpee Box Step-ups

Run 400m after each round

Stretch/Mobility

Game

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