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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

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Build to Workout Weight

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1 Round

5 Calorie Row

5 Thrusters

Metcon

Metcon (Time)

5 Rounds:

20/15 Calorie Row

10 Thrusters (105/75)

Stretch/Mobility

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