Announcements
Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Run or Row 800m
Dynamic Movements
3-4 rounds
A1: 12 OH KB/DB lunges (Dbl arm)
A2: 8 Burpee over BB
A3: 8 Strict pull-ups (Mod: 8 ring row with elevated feet)
A4: 20m Farmer Carry 45/25 each hand (should be heavy but not too heavy)
Weightlifting
Back Squat
not seperate component. Record WL metcon here
Metcon (Weight)
every 90 seconds for 12 minutes ( 8 sets)
2 Back Squats @ 85%
Metcon
Metcon (Time)
50 Box jumps 24/20
25 TTB
50 Wall Balls 20/14
25 box dips (matador)
50 Wall Ball
25 TTB
50 Box Jumps
Finisher
3 sets
:30-:45 sec Plank Holds, rest :30-:45 sec
