Hammonasset Conditioning + Fitness – CrossFit
Warm-up
400m Run
Group “Squat Potato”
– Form a circle. All will hold a squat and pass around the Med Ball “potato” while the music plays. When the music stops, the person with the ball drops and does 3 Burpees and then the game resumes. After a few rounds, the game moves to elimination. For the final round, when the music stops, the person with the ball exits the circle and holds a plank while the game continues. Each person eliminated joins in the plank until all are eliminated!
Metcon
Review Hang Power Clean, Push Jerk and Deadlift
Metcon (Time)
In Teams of 2
For Time:
400 Meter Med Ball Run (20/14)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (95/65)
400 Meter Med Ball Run (20/14)
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (95/65)
400 Meter Med Ball Run (20/14)
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (95/65)
30min time cap
Finisher
How about some sit-ups?!
