Rough Rider

Announcements

*Pre-order your HCF winter gear! Order sheets located by tv monitors.
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.

Hammonasset CrossFit – CrossFit

Warm-up

3 Minute Easy Row

1 Minute Active Samson

2 Minute Moderate Row

1 Minute Active Spidermans

1 Minute Faster Row

1 Minute Push-up to Down Dog

Dumbbell Warmup

3 Stiff Legged Deadlifts

3 Hang Power Cleans

3 Front Squats

3 Strict Press

3 Hang Reverse Lunges

Mobility

Couch Stretch – 1 Minute Each Side

Pigeon Pose – 1 Minute Each Side

Chest Stretch (aka Scorpion) – 1 Minute Each Side

Child’s Pose – 1 Minute

Wrist Stretch – 1 Minute

Movement Prep

*Each Arm With Lighter DB Weight:*

3 Deadlifts

3 High Pulls

3 Strict Press

6 Alternating Dumbbell Snatches

– – – – – – – – – – – – – – – – – – –

*Each Arm With Workout DB Weight:*

3 Deadlifts

6 Alternating Dumbbell Snatches

Rehearsal

1 Round

:30 Second Row

4 Dumbbell Snatches

:30 Second Row

Metcon

Metcon (Calories)

AMRAP 10:

Row for Calories

On the 1:00 – 2 DB Power Snatches

On the 2:00 – 4 DB Power Snatches

On the 3:00 – 6 DB Power Snatches

On the 4:00 – 8 DB Power Snatches

On the 5:00 – 10 DB Power Snatches

On the 6:00 – 8 DB Power Snatches

On the 7:00 – 6 DB Power Snatches

On the 8:00 – 4 DB Power Snatches

On the 9:00 – 2 DB Power Snatches

Dumbbell: (50/35)
Start on the rower. At the top of each minute complete prescribed number of reps on the snatch. The Dumbbell Snatches are alternating reps, with the number shown being the total number to be completed.

Finisher

Coach’s Choice Abs

Stretch/Mobility

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