Bender

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

200 Meter Run

Group 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

Movement Prep

Review Box Jumps & Deadlifts–Impact/Weight Shift (https://youtu.be/BQiT-T6oj1c)

Box Jump Prep:

3 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jumps (Lower Box)

3 Box Jumps (Workout Box)

Deadift Prep:

15 Second Bottom Position Hold (Finding Balance Point)

5 Deadlifts

Weightlifting

15 minutes to build to Heavy Set of 5

Deadlift

Metcon

Metcon (Time)

7 Rounds:

21 AbMat Sit-ups

15 Box Jumps (24/20)

9 Deadlifts (185/135)

Group Stretch

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