Hammonasset CrossFit – MS Strength & Conditioning
Warm-up
3x:
200m Run
20 Jump Rope Singles
Then Group Tabata:(20sec work/10sec rest/x8)
Air Squats
Modified Burpee
Push-ups
PVC Good Mornings
Skill
Review Deadlift w/PVC—“Angry Gorilla” stance
Weightlifting
Superset
A. Deadlift 5×5
B. Sit-ups 5×10
Deadlift (5×5)
Build to moderate weight, focus on form
Metcon
Review KB Sumo Deadlift
Metcon (AMRAP – Reps)
8 min AMRAP Ladder:
1 KB sumo deadlift
1 burpee
100 meter run
*Add a rep to each movement after each run
Game
Farmers & Loggers w/cones
