Hammonasset CrossFit – MS Strength & Conditioning
Warm-up
Rotate through:
200m Run
1 min Bike
1 min Row
1 min Jump Rope
Then:
Sampson Stretch
Banded Fig 8’s
Dynamic Movements
10 minutes:
10 PVC Pass Throughs
10 Push-ups
20 Superman
200m Row
Weightlifting
Superset 5 Rounds:
A1: Bench Press x5
A2: Anchored Sit-ups x10
Bench Press (5-5-5-5-5)
stay light to moderate.
Metcon
Metcon (Time)
3 rounds for time of:
Row 200 meters
100-m DB farmers carry
16 DB Snatch (8 each arm)
100m DB waiters walk (50 meters-right arm 50 meters- left arm)
