Hammonasset CrossFit – CrossFit
Dynamic Movements
6-8 minutes:
10m walking monster bands forward
10m walking monster bands backwards
10m walking lateral monster bands-facing right
10m walking lateral monster bands-facing left
10 PVC pass thrus
10 Figure 8’s
100m jog
Weightlifting
Clean
Metcon (Weight)
Every 2 minutes for 16 minutes (8 sets)
1-2 Clean (squat)
building to heavy 1 (NOT 1RM)
Metcon
Metcon (Time)
100 calorie Row for time
*Be happy its not a marathon row:)
*Come in and test your mental and physical capacity.
