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
8-10 min Warm-up AMRAP:
200 Meter Run/Row (may alternate each round)
5 Walkouts w/push-up
10 Air Squats
5 Kip Swings + 5 Knee Raises
20 High Knees in place
20 Butt Kickers in place
Mobility
Banded Pass Throughs – :45 Seconds
Banded Pull-Aparts – 20 Reps
Arch Ups (aka Back Extensions w/ 1 sec pause at top) – 20 Reps
Game
Everybody is it! The Zombie/Halloween Version (1-3 rounds as time permits): A small space will be mapped out with cones. Everything outside of that space is lava. Once the game begins, then everyone is it! If you are tagged by anyone then you become a zombie. Zombies must bear crawl or army crawl around and tag others still actively in the game. Last person standing wins!
Rehearsal
1 Round
*Slower Pace:*
100 Meter Run
5 Toes to Bar
– – – – – – – – – – – – –
Short Break
– – – – – – – – – – – – –
1 Round
*Fast, Workout Pace:*
100 Meter Run
5 Toes to Bar
Metcon
Metcon (Time)
On the 3:00 x 5 Rounds:
300 Meter Run
10 Toes-to-Bar
Score is the SLOWEST round. For example, if splits were– 2:05, 2:05, 2:07, 2:11, 2:07 –score would be 2:11.
*Row equal meters if not running.
*TTB Movement Substitutions:
Reduce Reps
Toes as High as Possible
Knees to Chest
