Announcements
HCF Holiday Party THIS FRIDAY! 5pm WOD, 6pm Party.
*Bring a toy donation as well as an appetizer or dessert*
Hammonasset CrossFit – CrossFit
Warm-up
:20 Second Jump / :40 Second Stretch
Lateral Hops Over Bar/Walkouts
Forward and Back Hops Over Bar/Push-up to Down Dog
Easy Single Unders/Active Samson
Higher Single Unders /Active Spidermans
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch: 90 Seconds
Wrist Stretch: 1 Minute
Movement Prep
3 Front Squats
3 High Hang Power Cleans
3 Hang Power Cleans
3 High Hang Squat Cleans
3 Hang Squat Cleans
Build to Predicted Weights
Metcon
Metcon (Weight)
5 Rounds, On the 4:00:
20/14 Calorie Row
40 Double Unders
5-5-3-3-2 Hang Squat Cleans
Add weight each round to the Hang Squat Clean. Score is weight used on last set.
*While Hang Squat Clean should be heavy the goal is to complete these unbroken.
