Crash Course

Announcements

HCF Holiday Party THIS FRIDAY! 5pm WOD, 6pm Party.
*Bring a toy donation as well as an appetizer or dessert*

Hammonasset CrossFit – CrossFit

Warm-up

:45 Seconds

Easy Row

Knuckle Drags

Moderate Row

AbMat Sit-ups

AbMat Tic Tac Toe

Mobility

Chest Stretch: 1 Minute

Up Dog: 1 Minute

Movement Prep

5 Sit-ups (No Arms)

5 Sit-ups (Throwing Arms)

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Banded Strict Chest to Bars

5 Kipping Banded Pausing Chest to Bars

5 Chest to Bar Pull-ups

2 Deadlifts

2 Deadlift Shrugs

2 Hang High Pulls

2 Hang Power Cleans

2 Power Cleans

Rehearsal

1 Round

5 AbMat Sit-ups

4 Calorie Row

3 Pull-ups

2 Power Cleans (Lighter)

Build to Workout Weight

1 Round

5 AbMat Sit-ups

4 Calorie Row

3 Chest to Bar Pull-ups

2 Power Cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

50 AbMat Sit-ups

40/30 Calorie Row

30 Chest to Bar Pull-ups

20 Power Cleans (115/80)

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