Cement Mixer

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

8-10 min Warm-up AMRAP:

200 Meter Run/Row (may alternate each round)

5 Walkouts w/push-up

10 Air Squats

5 Kip Swings + 5 Knee Raises

20 High Knees in place

20 Butt Kickers in place

Mobility

Banded Pass Throughs – :45 Seconds

Banded Pull-Aparts – 20 Reps

Arch Ups (aka Back Extensions w/ 1 sec pause at top) – 20 Reps

Game

Everybody is it! The Zombie/Halloween Version (1-3 rounds as time permits): A small space will be mapped out with cones. Everything outside of that space is lava. Once the game begins, then everyone is it! If you are tagged by anyone then you become a zombie. Zombies must bear crawl or army crawl around and tag others still actively in the game. Last person standing wins!

Rehearsal

1 Round

*Slower Pace:*

100 Meter Run

5 Toes to Bar

– – – – – – – – – – – – –

Short Break

– – – – – – – – – – – – –

1 Round

*Fast, Workout Pace:*

100 Meter Run

5 Toes to Bar

Metcon

Metcon (Time)

On the 3:00 x 5 Rounds:

300 Meter Run

10 Toes-to-Bar
Score is the SLOWEST round. For example, if splits were– 2:05, 2:05, 2:07, 2:11, 2:07 –score would be 2:11.

*Row equal meters if not running.

*TTB Movement Substitutions:

Reduce Reps

Toes as High as Possible

Knees to Chest

Group Stretch

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