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
300m Row
10 Air Squats
10 Light DB Push Press
200m Row
10 Walking Lunges
5 Push-up to Down Dog
100m Row
5 Active Spidermans
5 Active Samsons
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch – :30 Seconds
Ankle Stretch – :30 Seconds Each Leg
Movement Prep
Rowing Prep:
Demo Early Acceleration, Late Acceleration, Balanced Acceleration (https://youtu.be/N1WxEM36yys)
30 Seconds Easy Row
Thruster Prep (barbell):
5 Pausing Air Squats (Thumbs on Shoulders)
5 Pausing Front Squat
5 Front Squats
5 Push Press
5 Thrusters (Pausing in Bottom)
5 Thrusters
Rehearsal
With Light Weight
1 Round
7 Calorie Row
7 Thrusters
– – – – – – – – – – – – – – – – – –
Build to Workout Weight
– – – – – – – – – – – – – – – – – –
1 Round
5 Calorie Row
5 Thrusters
Metcon
Metcon (Time)
5 Rounds:
20/15 Calorie Row
10 Thrusters (105/75)
