Thursday

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

foam roll quads, hamstrings, back, shoulders,

light row

Dynamic Movements

2-3 sets (light weight)

100m run

10 Goblet squats

10 Good Mornings

10 Jump Squats

Weightlifting

Back Squat

E2MOM for 14 minutes

1: 5 reps

2: 3 rep

3: 2 reps

4-7: 1 rep

building to 85-90%

Metcon

Metcon (Time)

2 Rounds

10 Chest to Bar pull ups (12 PU or 12 strict band)

15 HPC 135/95

20 Handstand push up (25 hand release)

30 KB Swings 70/53 (53/35)

40 Double Unders (80 singles)

When both rounds are complete MOVE ON TO:

2 rounds

200m farmer carry

rest between as needed

*Goal on FC is to only rest once during 200m, so pick your weight accordingly but don’t go too light either!

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