Announcements
Gymnastics Clinic with Jess Dean: Sunday, February 3rd at 10am.
Free to members, $20 drop in fee for non-members.
Hammonasset Conditioning + Fitness – CrossFit
Warm-up
200 Meter Run
Line Drills:
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch: 45 Seconds Each Direction
Overhead Stretch on Wall: 1 Minute
Gymnastics
9 min EMOM:
Min 1: :30 sec Handstand Hold or :30 sec Plank Hold
Min 2: 3-5 Strict Pull-ups/Pull-up Negatives/Banded Strict
Min 3: 2 Wall Walks
Metcon
Metcon (Time)
5 Rounds:
12 KB Goblet Reverse Lunges (50/35)
9 Deadlifts (115/80)
6 Handstand Push-ups
HSPU Substitutions:
Reduce Reps
Dumbbell Strict Presses
Handstand Push-ups with Feet on Box or Bench
