Boat Race

Announcements

Friday, September 21st: FNL & Brother Mike’s! Hero WOD at 5pm followed by drinks, food & friends at Brother Mike’s.

Hammonasset CrossFit – CrossFit

Warm-up

300m Easy Jog

Quad Stretch

10 Knuckle Drags https://www.youtube.com/watch?v=sIaxGboY1-s

20 Straight Leg Kicks (10 each leg)

200m Medium Jog

10 Walking Samson Stretch

10 Walking Spiderman

10 Slow Air Squats

100m Fast Jog

10m Toe Walk

10m Heel Walk

10m High Knees

10m Butt Kickers

Metcon

Boat Race (3 Rounds for time)

“Boat Race”

3 Rounds for time of:

Row 500 meters

Run 400 meters

Rest 3 minutes between rounds.

Finisher

Group Core Challenge:

Circle up. Everyone holds plank while one person at a time does 10 ab mat sit-ups.

Stretch/Mobility

Group Stretch concentrating on hamstrings/quads/hip flexors

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