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
:30 Seconds
Lateral Hops Over Rope
Slow Air Squats
PVC Pass Throughs
Easy Single Unders
Push-up to Down Dog
PVC Fig 8’s
Higher Single Unders
Active Spidermans
Light DB Push Presses
Double Dumbbell Warmup (With Light Set)
5 Dumbbell Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Bent Over Rows
Mobility
Banded Walks: 2 Rounds of 10 Steps Each Direction + 10 Squats
Dumbbell Ankle Stretch: 30 Seconds Each Side
Weightlifting
Shoulder Press (5-5-5-3-3-1+)
40%-45%-55%-70%-80%-90%
Metcon
Review/Warm-up Front Squat & Double Unders
Metcon (Time)
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50’s/35’s)
After Each Round: 30 Double Unders
DU Substitutions:
Reduce Reps
30-45 Seconds of DU Practice
60 Single Unders
