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
Knuckle Drags
Walkouts
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Pigeon Pose – 1 Minute Each Side
Front Rack Stretch – 1 Minute
Movement Prep
5 Hip Hinges (Hip to Knee)
5 Deadlifts
Build to Very Light Weight
5 Deadlifts
Weightlifting
Deadlift (6-4-2)
Movement Prep
Establish Hand Position
5 Front Squats
5 Push Press
5 Thrusters
5 Wallballs
5 Wallballs (Relax the Arms & Hear Breath)
Metcon
Metcon (AMRAP – Reps)
AMRAP 7:
Wallballs (20/14)
On the Minute: 7 Deadlifts (225/155)
