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 CrossFit – MS Strength & Conditioning
Warm-up
300m Run or Row
2x:
:30 Seconds each movement
Jumping Jacks
Alt Lunges
Sit-ups
Jump Rope Singles
Push-ups
Air Squats
Weightlifting
With PVC Review/Teach Hang Power Clean
Superset:
A1. Hang Power Clean 5×3
A2. Abmat Sit-ups 5×10
Hang Power Clean (5×3)
Focus on form. Work to 3 reps at a moderate weight.
Metcon
Metcon (Time)
For Time:
15 Hang Power Cleans
15 Burpees
75 Jump Rope Singles
12 Hang Power Cleans
12 Burpees
50 Jump Rope Singles
9 Hang Power Cleans
9 Burpees
25 Jump Rope Singles
Game
Musical Med Balls
