Full Court Press

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

Stretch/Mobility

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