Thanks Crowell

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

Row 500M

2 Rounds of:

Leg Swings – Front/Back and Side – 10 each side and direction

10 Goblet Squats – Nice and slow

:45s Plank

Side Plank w/Leg Raises – 10 each side

10 BB Front Squat – Empty BB

10 BB Back Squats

Skill

Review back squat

Weightlifting

A1) Back Squat

A2) Sit-ups 6X12

Back Squat (5-5-3-3-3-3+)

40%-45%-55%-65%-75%-85%

Back Squat (AMRAP @ 65%)

Metcon

Metcon (Time)

3 Rounds for Time:

400M run

20 Box Jumps (24/20)

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