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
200 Meter Run
Group Line Drills:
Quad Stretch
Knee to Chest
Solider Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Movement Prep
Review Box Jumps & Deadlifts–Impact/Weight Shift (https://youtu.be/BQiT-T6oj1c)
Box Jump Prep:
3 Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
3 Box Jumps (Lower Box)
3 Box Jumps (Workout Box)
Deadift Prep:
15 Second Bottom Position Hold (Finding Balance Point)
5 Deadlifts
Weightlifting
15 minutes to build to Heavy Set of 5
Deadlift
Metcon
Metcon (Time)
7 Rounds:
21 AbMat Sit-ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)
