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
1 Minute:
Easy Row
Active Samson
45 Seconds:
Easy-Moderate Row
Active Spidermans
30 Seconds:
Moderate Row
Slow Air Squats
15 Seconds:
Fast Row
Walkouts
Mobility
Calf Foam Rolling: 45 Seconds Per Side
Hamstring Foam Rolling: 45 Seconds Per Side
Quad Foam Rolling: 45 Seconds Per Side
Glute Foam Rolling: 45 Seconds Per Side
Movement Prep
Rowing Prep:
20 Seconds at 26 Strokes Per Minute
20 Seconds at 28 Strokes Per Minute
20 Seconds at 30 Strokes Per Minute
Air Squat Prep:
5 Air Squats (No Arms)
5 Air Squats (Pressing Arms Away–Counterbalance)
DU Prep:
Establish Hand Position
20 Seconds Easy Single Unders
20 Seconds Higher Single Unders
20 Seconds Double Unders
Metcon
Metcon (Time)
3 Rounds:
75 Double Unders
50 Air Squats
25/20 Calorie Row
DU Substitutions:
Reduce Reps
150 Single Unders
90 Seconds of Practice
