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
300m Row
2-3x:
10 Alternating Side Lunges
10 Light KB Russian Swings
10 meter Straight Leg Bear Crawl
10 PVC Good Mornings
10 PVC Pass Throughs
10 meter Inchworms
5 Scap Pull-ups + 5 Kip Swings
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
KB Child’s Pose- :45 seconds
Banded Lat Stretch off rig – :30 seconds (each side)
Weightlifting
Deadlift (5-5-5-3-3-1+)
40%-45%-55%-70%-80%-90%
Metcon
Metcon (Time)
3 Rounds:
21 Deadlifts (95/65)
15 KB Swings (53/35)
9 Pull-ups
