Waterproof

Announcements

Gymnastics Clinic with Jess Dean: Sunday, February 17th at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

40 Seconds

Easy Row

Straight Leg Stretch to Squat*

30 Seconds

Moderate Row

Air Squats

20 Seconds

Faster Row

Squat Jumps

*Grab under the toes with legs as straight as possible, pull down into squat, then stand

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Couch Stretch: 1 Minute Each Side

Movement Prep

3 Burpees

3 Lateral Burpees Over the Bar

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

5 Knees to Chest

3 Faster Toes to Bar

3 Slower Toes to Bar

5 Pausing Front Squats

5 Front Squats

3 Pausing High Hang Squat Cleans

3 Hang Squat Cleans

3 Pausing Thrusters

3 Thrusters

Metcon

Metcon (Time)

For Time:

21 – 15 – 9

Row Calories

Front Squats (95/65)

15 – 12 – 9

Toes to Bar

Hang Squat Cleans (95/65)

12 – 9 – 6

Burpees over Bar

Thrusters (95/65)

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