Cold & Thursday

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

Stretch/Mobility

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