Hammonasset CrossFit – MS Strength & Conditioning
Warm-up
2x
100m Run/Row
5 Ring Rows
10 Air Squats
15 Sit Ups
20 Jump Rope Singles
5 Push-ups
10 Walking Lunges
15 Jumping Jacks
100m Run/Row
Skill
Teach/Review Front Squat w/PVC
Teach/Review Box Jumps (low boxes or stacked plates)– “laser knees” (landing on top of box with lasers pointed out)
Skill Work
Superset:
*Split in 2 groups if needed
A. 4X1: “Front Rack Reverse Limbo”—limbo stick (PVC) is trainer shelf. Each time through the line the shelf gets higher. Goal is to keep elbows above the PVC shelf. (1 squat each, group goes through 4 times)
B. 4X10: DB Box Step-ups (5 each leg)
Metcon
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP:
7 Front Squats
20 Mountain Climbers
7 Burpees
5 min AMRAP:
7 Box Jumps/Step-ups
20 Jump Rope Singles
7 Burpees
Two groups (if needed). Complete 5 min AMRAP then rest 1 min and switch.
Game
Circle Tag
