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 CrossFit – MS Strength & Conditioning
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
Movement Prep
Review gymnastics movements and progressions/modifications
Pull-up Prep:
10 Scap Pull-ups
3 Kip + Kick (shoulders, toes)
3 Kip + Kick + Pop (shoulders, toes, hips. No Pull With Arms)
3 Kip Swings
3 Pull-ups (Banded/Jumping)
TTB Prep:
3 Knee raises
3 Knees as high as possible
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
Buy-In: 300 Meter Run
Followed By…
21 Ring Rows
15 Calorie Row
Rest 3 min
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 300 Meter Run
Followed By…
15 Knee Raises
10 Calorie Row
Rest 3 min
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 300 Meter Run
Followed By…
9 Pull-ups (Banded/Jumping)
6 Calorie Row
Game
Coach’s Choice
