Monday

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

400m run

Dynamic Movements

Group: 2x

5 Inch worms

2 sets Push up complex

5 DB Halo (each direction)

100m run

Weightlifting

Push Jerk

E2MOM

Set 1: 3 @ 60

Set 2: 2 @ 70

Set 3 2 @75

Set 4: 1 @ 80

Set 5: 1 @ 85

Set 6-8: 1 @ 90

Metcon

Metcon (Time)

3 rounds

18 Box jumps

12 Hang Squat Cleans 115/75

9 HSPU (12 HRPU)

THEN

Complete 1000m row/800m Run

**total time includes run or row

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