Powerpuff

Announcements

HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED

Hammonasset CrossFit – CrossFit

Warm-up

200m Run/ 250m Row

20 Jumping Jacks

10 Active Samson

:30 sec Front Rack Stretch

10 Scap Pull-ups

20 Lateral Jumps Over Barbell

10 Active Spidermans

:30 sec Right Side Pigeon + Wrist Stretch

10 Kip Swings

20 Sit-ups

10 Push-up to Down Dog

:30 sec Left Side Pigeon + Wrist Stretch

5 Knees to Chest + 5 Toes to Bar

Group “Jingle Bell Rock” Warm-up–Air squat every time you hear “jingle”

Metcon

Review Power Clean movements and TTB standards/scaling options

Metcon (Time)

Teams of 2 For Time:

60 Toes to Bar

400 Meter Run

30 Power Cleans (155/105)

800 Meter Run

30 Power Cleans (155/105)

400 Meter Run

60 Toes to Bar
Split reps evenly, one partner working at a time. *Runs are to be completed TOGETHER*

If unable to run, complete one of the following:

400 Meter Run:

40/28 Calorie Schwinn Bike

500/400 Meter Row

800 Meter Run:

80/56 Calorie Schwinn Bike

1000/800 Meter Row

35 min time cap.

Group Stretch

Share