Announcements
Friday, September 21st: FNL & Brother Mike’s! Hero WOD at 5pm followed by drinks, food & friends at Brother Mike’s.
Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Easy Jog
Quad Stretch
10 Knuckle Drags https://www.youtube.com/watch?v=sIaxGboY1-s
20 Straight Leg Kicks (10 each leg)
200m Medium Jog
10 Walking Samson Stretch
10 Walking Spiderman
10 Slow Air Squats
100m Fast Jog
10m Toe Walk
10m Heel Walk
10m High Knees
10m Butt Kickers
Metcon
Boat Race (3 Rounds for time)
“Boat Race”
3 Rounds for time of:
Row 500 meters
Run 400 meters
Rest 3 minutes between rounds.
Finisher
Group Core Challenge:
Circle up. Everyone holds plank while one person at a time does 10 ab mat sit-ups.
Stretch/Mobility
Group Stretch concentrating on hamstrings/quads/hip flexors
