Hammonasset CrossFit – MS Strength & Conditioning
Warm-up
3X:
5 Perfect Squats
30 sec hold in bottom of the squat
5 Jumping Squats
10 Walking Spiderman lunge/stretch
5 Perfect Push-ups
200m Row
Dynamic Movements
2x:
DB Single Leg Deadlift x10 (5 each leg) *light, warm-up weight
PVC Good Mornings x10
Strength
Teach/Review Deadlift and Tuck-ups/Sit-ups
Superset:
A1. Deadlift 5×5
A2. Tuck-ups/Sit-ups 5×10
Deadlift (5-5-5-5-5)
Stay light, only build if form is good.
Metcon
Review Burpees and KB Swings
Metcon (Time)
4 Rounds for time:
200m Row
10 Burpees
10 KB Swings
Finisher
25 Anchored Sit-ups
25 Supermans
Stretch/Mobility
Game
Squat Hold Freeze Tag
