Bells and Whistles

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

:30 Seconds

(Jogging Around Line of Kettlebells)

Easy Jog

Quad Stretch

Knee to Chest

Straight Leg Kicks

Moderate Jog

Active Samson

Active Spidermans

Air Squats

Push-up to Down Dog

Faster Jog

Side Shuffle (:15 Seconds Each Direction)

:15 Butt Kickers / :15 High Knees

:15 Bear Crawl / :15 Backwards Bear Crawl

Game

Kettlebell Game

Line the kettlebells in the middle of the floor. Divide class into two teams, one on either side of the kettlebells. From a high plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. Play just one way down, down and back, or both. Play 2-3 rounds.

Mobility

Child’s Pose on Kettlebell: 1 Minute

Down Dog: 1 Minute

Kettlebell Thoracic Opener: 1 Minute

(https://youtu.be/SRhz8Nu7YwA)

Movement Prep

*With Lighter Kettlebell: *

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

15 Second Overhead Hold

5 American Kettlebell Swings

*With Workout Kettlebell: *

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 American Kettlebell Swings

**Today’s Bear Crawl position is with hips and shoulders square while maintaining a tight belly position. Picture balancing an object on your back.

15 Second Bear Crawl Plank (https://www.youtube.com/watch?v=J-p73eOdCeA)

50’ Bear Crawl

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

400/350 Meter Row

20 Kettlebell Swings (53/35)

100′ Bear Crawl (Rx+: 50′ Handstand Walk)

Stretch/Mobility

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