Sore Eyes

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

Foam Roll/Stretch

200m Row

Then 30 Seconds Each Movement:

Medicine Ball Foot Taps

Knuckle Drags

Air Squat to Medicine Ball

Active Samson

Medicine Ball Deadlifts

Active Spidermans

Medicine Ball Slams

Push-up to Down Dog

Mobility

Child’s Pose on Box – 45 Seconds

Box Supported Ankle Stretch – 45 Seconds

Weightlifting

Review Push Press and Power Snatch movements. In 15 minutes work up to a heavy single Push Press.

Push Press (5-5-3-3-1)

55%-65%-75%-85%-90%

Metcon

Review Ball Slam and Box Jump movements.

Rehearsal:

3 Ball Slams

3 Power Snatches

3 Box Jumps

3 Push Presses

3 Calorie Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Ball Slams (20/14)

15 Power Snatches (75/55)

15 Box Jumps (24/20)

15 Push Presses (75/55)

15/12 Calorie Row

Group Stretch

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