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)
