Announcements
Gymnastics Clinic with Jess Dean: Sunday, January 20th at 10am.
Free to members, $20 drop in fee for non-members.
Hammonasset CrossFit – MS Strength & Conditioning
Warm-up
2X:
40 Jump Rope Singles
10 Squat Therapy (at the wall)
40 Mountain Climbers
10 Walking Lunges
Then Finish with:
200m Row
Weightlifting
Teach/Review Thruster. Focus on form with light weight or PVC.
Then complete:
A1: Thruster 4×3
A2: Ab Mat Sit-ups 4×10
Thruster (3-3-3-3)
Metcon
Metcon (AMRAP – Reps)
4 Rounds of 30 seconds work (10 sec rest) each of:
Rowing
Push-ups
DB Thrusters
Ring Rows
Rest 1 min between rounds
*Score will be total Thrusters after the 4 rounds
Finisher
Plank Wars Game
