Deal with IT

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

Row 300M

Run 300M

2 Rounds:

10 KB swings

10 Goblet Squats

10 1-Arm KB Strict Press (5 each arm)

10 Jumping Jacks

Skill

Review the Barbell complex and give athletes a few minutes to warm-up

Metcon

Metcon (Weight)

EMOM for 12 Minutes Complete:

1 Power Clean

1 Hang Squat Clean

1 Jerk

Build as you go, but focus on form and technique.

Metcon

Metcon (AMRAP – Reps)

5 2-minute rounds of:

10 Burpees

200M Row

Max Burpees

Rest 3 minutes between rounds. Score is total of the “max burpees”.

Group Stretch

Group stretch

Share