12 Days of CrossFit

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

250m Row

Then as a group :30 Seconds each movement

Easy Shuttle Sprint

Air Squat to Medicine Ball

Sit-ups

Easy – Moderate Shuttle Sprint

Medicine Ball Deadlifts

Active Samson

Moderate Shuttle Sprint

Medicine Ball Power Cleans

Active Spidermans

Faster Shuttle Sprint

Medicine Ball Thrusters

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon

Review all movements, allow time to build to workout weight on the bar and warmup/setup for all movements.

Metcon (Time)

For Time:

1 Thruster (135/95)

2 Hang Power Cleans (135/95)

3 Deadlifts (135/95)

4 Burpees

5 Toes to Bar

6 Box Jumps (24/20)

7 Hand Release Push-ups

8 Reverse Lunges

9 Kettlebell Swings (53/35)

10 AbMat Sit-ups

11 Wallballs (20/14)

12 Calorie Row
The workout flows as follows:

1 Thruster

2 Hang Power Cleans, 1 Thruster

3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

4 Burpees 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

… (like the 12 Days of Christmas song is sung)

Continue this pattern until reaching 12-11-10-9-8-6-5-4-3-2-1, with the final repetition of the workout being the 1 Thruster at the finish.

Group Stretch

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