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)
