Thursday

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

200m Row

10 light Wall Balls

5 Inchworm with push up

Dynamic Movements

3 sets

10 Shoulder Taps

8 Ring Row

6/4 Jumping Muscle up

Metcon

Metcon (Time)

60 Cal Row

50 Wall Ball 20/14

40 Pull Up (ring row)

30 DB/KB Goblet Squat 55/35

20 Power Clean 115/75

10 Chest to Bar

Rest 5 minutes then complete 2 sets -not for time:

(in any order)

200m Wall Ball Run 20/14

10 Tire Flips

50m Sled push

record only 1st METCON time

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