Bandwagon

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)

Group Stretch

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