Over and Out

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

400m Run

2x:

10 Air Squats

10 Burpees

10 Jumping Jacks

Weightlifting

With Med Ball and PVC:

Practice squat form

Front Squats (5-5-5-5-5)

From rack. May build in weight as long as good form is maintained.

Metcon

Metcon (No Measure)

TABATA!!!!! Each movement 20 work/10 rest x8

1. Bar Facing Burpees

2. Mountain Climbers

3. Med-ball Squats

4. Sit-ups

5. Ball Slams

Game

Coach’s Choice

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