Sea Legs

Announcements

Gymnastics Clinic with Jess Dean: Sunday, January 20th at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

20 Seconds

Easy Jog Around Boxes

Quad Stretch

Straight Leg Kicks

Side Lunges

Moderate Jog Around Boxes

Cradle Stretch

Walking Samson

Deep Side Lunges

Faster Jog Around Boxes

Walking Spidermans

Push-up to Down Dog (In Place)

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Elevated Front Rack Stretch (on box): 1 Minute

Calf Stretch on Box: 45 Seconds Each Side

Movement Prep

Rowing Prep:

40 Seconds Easy Heels Down Row

Box Over Prep: (high vs low hips https://youtu.be/f_12dxYChKU)

5 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Deep Box Jump Overs (Lower Box)

3 Tall Box Jump Overs (Lower Box)

3 Deep Box Jump Overs (Workout Box)

3 Tall Box Jump Overs (Workout Box)

Front Squat Prep:

5 Pausing Front Squats (Focusing on Chest Up, Heels Down, Knees Out)

5 Tempo Front Squats (Focusing on Elbows Up)

**Build to Workout Weight**

Metcon (Time)

3 Rounds:

500 Meter Row

12 Front Squats (135/95)

21 Box Jump Overs (24/20)

Metcon

Finisher

Coach’s Choice Abs/Core Work

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