Hammonasset CrossFit – HS Strength & Conditioning
Warm-up
Warm up 8 (No Measure)
Run or Row 400m
1. Inchworm x 8
2. Walking Lunges
3. Upward/Downward Dog
4. High Knees 50m
5. Butt Kicks 50m
6. Good Mornings-PVC/light bar
Skill
Clean and Jerk
Weightlifting
A1: Clean and Jerk 5×3
A2: Med Ball Twists 5×20
Clean and Jerk (3-3-3-3-3)
Stay light and work on form
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 minutes
5 Pull-ups
10 Shoulder to Overhead
12 Burpee Over Bar
Finisher
200m FAST run x 3
1:1 minute rest between
