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
Foam Roll/Banded Mobility
400m Row
Then:
Partner Junk Yard Dog
Mobility
Pigeon Pose on Box (:30 Each Side)
Box or Wall Supported Ankle Stretch (:30 Each Side)
Movement Prep
3 Step-ups (Each Leg)
3 Box Jump Overs (Smallest Height)
3 Box Jump Overs (Middle Height)
3 Box Jump Overs (Workout Height)
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3 KB Hip Swings
3 KB Russian Swings
3 KB Swings
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:15 sec Single Jumps
:15 sec High Single Jumps
:15 sec Double Unders or Attempts
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of two
AMRAP 25:
4 Box Jump Overs (30/24)
8 KB Swings (70/53)
20 DUs (40 Singles)
*Must complete 10 Rope Climbs (5 each) at any time within the 25 mintues.
One partner working at a time, complete a full round before switching.
Rope Climb Substitutions:
Reduce Reps
Seated Rope Pulls (2:1 Ratio)
1/2 Rope Climbs (1:1 Ratio)
Pull-ups (5:1 Ratio)
Ring Rows (5:1 Ratio)
