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
3 Minute Easy Row
1 Minute Active Samson
2 Minute Moderate Row
1 Minute Active Spidermans
1 Minute Faster Row
1 Minute Push-up to Down Dog
Dumbbell Warmup
3 Stiff Legged Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Strict Press
3 Hang Reverse Lunges
Mobility
Couch Stretch – 1 Minute Each Side
Pigeon Pose – 1 Minute Each Side
Chest Stretch (aka Scorpion) – 1 Minute Each Side
Child’s Pose – 1 Minute
Wrist Stretch – 1 Minute
Movement Prep
*Each Arm With Lighter DB Weight:*
3 Deadlifts
3 High Pulls
3 Strict Press
6 Alternating Dumbbell Snatches
– – – – – – – – – – – – – – – – – – –
*Each Arm With Workout DB Weight:*
3 Deadlifts
6 Alternating Dumbbell Snatches
Rehearsal
1 Round
:30 Second Row
4 Dumbbell Snatches
:30 Second Row
Metcon
Metcon (Calories)
AMRAP 10:
Row for Calories
On the 1:00 – 2 DB Power Snatches
On the 2:00 – 4 DB Power Snatches
On the 3:00 – 6 DB Power Snatches
On the 4:00 – 8 DB Power Snatches
On the 5:00 – 10 DB Power Snatches
On the 6:00 – 8 DB Power Snatches
On the 7:00 – 6 DB Power Snatches
On the 8:00 – 4 DB Power Snatches
On the 9:00 – 2 DB Power Snatches
Dumbbell: (50/35)
Start on the rower. At the top of each minute complete prescribed number of reps on the snatch. The Dumbbell Snatches are alternating reps, with the number shown being the total number to be completed.
Finisher
Coach’s Choice Abs
