Hammonasset CrossFit – MS Strength & Conditioning
Warm-up
3x
15 jumping jacks
10 squat therapy
5 broad jumps
10-meter bear crawl
10-meter crab walk
Then as a group:
Tempo squats (4- second eccentric/down phase)
Weightlifting
Back Squat – focus on knees out & keeping good form – focus is light weight with good form
Back Squat (4-4-4-4)
In-between each set of squats perform:
5 abmat situps
5 back extensions
Rest 60 seconds
Metcon
Metcon (AMRAP – Reps)
3 min AMRAP
4 burpees
4 goblet squats
Rest 2 min
Metcon (AMRAP – Reps)
4 min AMRAP
5 push ups
50m shuttle run
Rest 2 min
Metcon (AMRAP – Rounds)
3 min AMRAP
20 singles (10 double unders)
20 mountain climbers
Game
Coach’s/Athlete’s Choice
