Announcements
*Lurong Living will be at HCF Wednesday 8/15 from 4:30-6:30pm to provide information and samples of their products. Come to class or just stop in!
*HCF at the Surf Club this Wednesday 8/15! Join us after class, anytime after 6:30pm. BYO food, drinks and games.
Hammonasset CrossFit – HS Strength & Conditioning
Warm-up
300m run or 400m row
3x
5 perfect push ups
10 squat therapy
5 broad jumps
10 ring rows
Finish with:
Banded pass throughs
Weightlifting
Front Squat (4-4-4-4)
Focus on good form, only build if form is good
Abmat sit ups (in-between each set)
15-15-15-15
Metcon
Metcon (Time)
5 Rounds for Time:
5 KB Swings
10 wall ball shots
200m Run
Stretch/Mobility
Couch stretch
