Single File

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

1 Minute

Easy Row

Active Samson

:45 Seconds

Moderate Row

Push-up to Down Dog

:30 Seconds

Fast Row

Air Squats

Dumbbell Warmup

5 Single Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Hang Reverse Lunges

Mobility

Child’s Pose – 1 Minute

Couch Stretch – 1 Minute Each Side

Movement Prep

DB Press Prep

15 Seconds Overhead Hold

5 Strict Presses (Lighter Weight)

5 Strict Presses (Workout Weight)

DB Row Prep

With Workout Weight:

5 No Support Dumbbell Rows (Each Arm)

5 Bench Supported Dumbbell Rows (Each Arm)

DB DL Prep

5 Single Leg Deadlifts (Each Leg with Lighter Weight)

5 Single Leg Deadlifts (Each Leg with Workout Weight)

Metcon

Metcon (Time)

3 Rounds: (DB Rx 35/20)

10 Dumbbell Strict Presses

15 Dumbbell Bent Over Rows (Each Side)

20 Single Legged Deadlifts (Total)

– – – – – – – – – – – – – – – – – – – –

70/60 Calorie Row

– – – – – – – – – – – – – – – – – – – –

3 Rounds:

10 Dumbbell Strict Presses

15 Dumbbell Bent Over Rows (Each Side)

20 Single Legged Deadlifts Total)

Finisher

Coach’s Choice Abs

Stretch/Mobility

Share