Announcements
HCF Holiday Party THIS FRIDAY! 5pm WOD, 6pm Party.
*Bring a toy donation as well as an appetizer or dessert*
Hammonasset Conditioning + Fitness – CrossFit
Warm-up
:45 Seconds
Easy Row
Knuckle Drags
Moderate Row
AbMat Sit-ups
AbMat Tic Tac Toe
Mobility
Chest Stretch: 1 Minute
Up Dog: 1 Minute
Movement Prep
5 Sit-ups (No Arms)
5 Sit-ups (Throwing Arms)
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Banded Strict Chest to Bars
5 Kipping Banded Pausing Chest to Bars
5 Chest to Bar Pull-ups
2 Deadlifts
2 Deadlift Shrugs
2 Hang High Pulls
2 Hang Power Cleans
2 Power Cleans
Rehearsal
1 Round
5 AbMat Sit-ups
4 Calorie Row
3 Pull-ups
2 Power Cleans (Lighter)
Build to Workout Weight
1 Round
5 AbMat Sit-ups
4 Calorie Row
3 Chest to Bar Pull-ups
2 Power Cleans
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
50 AbMat Sit-ups
40/30 Calorie Row
30 Chest to Bar Pull-ups
20 Power Cleans (115/80)
