Joker

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

300m Run or Row

Line Drills:

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Banded Lat Stretch: 1 Minute Each Side

Couch Stretch: 1 Minute Each Side

Movement Prep

Toes To Bar

With a Partner:

10 Reps Each of PVC Toes to Bar

https://www.youtube.com/watch?v=q8JeVNzjtT4&feature=youtu.be

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10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Toes to Bar

5 Knees to Chest

3 Toes to Bar

Deadlift

With a Partner:

10 Banded PVC Deadlifts

https://www.youtube.com/watch?v=Vnk9zT-8W9M&feature=youtu.be

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5 Pausing Deadlifts

Build to Lighter Weight

Rehearsal

1 Round

1-2-3: Toes to Bar

3-2-1: Deadlifts

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Build to Workout Weight

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1 Round

1-2-3: Toes to Bar

3-2-1: Deadlifts

Metcon

Metcon (Time)

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

Group Stretch

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