Announcements
HCF Holiday Party THIS FRIDAY! 5pm WOD, 6pm Party.
*Bring a toy donation as well as an appetizer or dessert*
Hammonasset CrossFit – MS Strength & Conditioning
Warm-up
1 minute stations (15 second rest) 4 times:
rowing
air squats
sit ups
lunges
Weightlifting
As a group review Deadlift standards with PVC.
3 Rounds Rotating:
Group 1: Deadlift x5
Group 2: Farmer Carry x 20 meters
Group 3 (if needed): Row x 75 meters
Deadlift (5-5-5)
Slow and steady keeping good form.
Metcon
Review movement standards
Metcon (Time)
In teams of 2 for time:
42-30-18 of
Wallballs
Situp w/Medball
One partner working at a time. Note: For the situp, the medball must hit the ground behind you and then chest pass to partner.
Game
Ab Mat Pizza Delivery Tag
Stretch/Mobility
Group Stretch
