Fender Bender

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?!

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