Hammonasset CrossFit – MS Strength & Conditioning
Warm-up
300m run
2-3x
8 Ring rows
8 Wallballs
20 Mountain climbers
8 Wall slides
8 Banded pass throughs
Skill
Hang Power Clean
– Break down movement
Weightlifting
Hang Power Clean (3-3-3-3-3)
5 Sets
A1: Hang Power Clean 3 reps
A2: :45 sec plank hold
Metcon
Metcon (Time)
21-15-9
Calorie Row
DB Push Press
*Rest 2 minutes
Metcon (Time)
15-12-9
Burpees
Abmat sit ups
*Rest 2 minutes
Metcon (Time)
21-15-9
Jump rope
Hand Release Push Ups
Game
Coach’s Choice
