Announcements
*Pre-order your HCF winter gear! Order sheets located by tv monitors.
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.
Hammonasset Conditioning + Fitness – CrossFit
Warm-up
:30 Seconds each movement
Easy Row
Hollow Hold
Moderate Row
Arch Hold (superman position)
Then:
200 Meter Run + 10 meter Group Dynamics:
Quad Stretch
Knee to Chest
Solider Kicks
Cradle Stretch
Walkouts w/push-up
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Mobility
Couch Stretch – 1 Minute Each Side
Child’s Pose – :45 Seconds
Movement Prep
Pull-up Prep:
10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups
3 Kip + Kick
3 Kip + Kick + Pop (No Pull With Arms)
3 Pull-ups
TTB Prep:
3 Knees to Chest
3 Toes to Bar
Metcon
Rehearsal
1 Round
100 Meter Run
2 Pull-ups
2 Toes to Bar
2 Chest to Bar Pull-ups
2 Calorie Row
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
Buy-In: 300 Meter Run
Followed By…
21 Pull-ups
21/15 Calorie Row
Rest 5 min
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 300 Meter Run
Followed By…
15 Toes to Bar
15/10 Calorie Row
Rest 5 min
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 300 Meter Run
Followed By…
9 Chest To Bar Pull-ups
9/6 Calorie Row
