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Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Weightlifting
Superset:
A1: Bench Press 5-5-5-3-3-3
A2: V-ups 6×5
Bench Press (5-5-5-3-3-3)
First set around 60% of 1RM, last set around 85% 1RM.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 Push Press (95/65)
15 Pull-ups
20/15 Calorie Row
