Announcements
HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED
Hammonasset Conditioning + Fitness – CrossFit
Warm-up
1 Minute
Easy Row
Active Samson
:45 Seconds
Moderate Row
Push-up to Down Dog
:30 Seconds
Fast Row
Air Squats
Dumbbell Warmup
5 Single Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Hang Reverse Lunges
Mobility
Child’s Pose – 1 Minute
Couch Stretch – 1 Minute Each Side
Movement Prep
DB Press Prep
15 Seconds Overhead Hold
5 Strict Presses (Lighter Weight)
5 Strict Presses (Workout Weight)
DB Row Prep
With Workout Weight:
5 No Support Dumbbell Rows (Each Arm)
5 Bench Supported Dumbbell Rows (Each Arm)
DB DL Prep
5 Single Leg Deadlifts (Each Leg with Lighter Weight)
5 Single Leg Deadlifts (Each Leg with Workout Weight)
Metcon
Metcon (Time)
3 Rounds: (DB Rx 35/20)
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts (Total)
– – – – – – – – – – – – – – – – – – – –
70/60 Calorie Row
– – – – – – – – – – – – – – – – – – – –
3 Rounds:
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts Total)
Finisher
Coach’s Choice Abs
