Under Fire

Announcements

Gymnastics Clinic with Jess Dean: Sunday, January 20th at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – CrossFit

Warm-up

30 Second : 1 Minute

Easy Single Unders : Active Samson + Air Squat at Top

Higher Single Unders : Active Spidermans

Quick Single Unders : Walkouts + Push-up

Mobility

Pigeon Pose: 30 Seconds Each Side

Chest Stretch on Post: 30 Seconds Each Side

Movement Prep

Double Under Prep:

Establish Starting Position

15 Seconds Easy Single Unders

15 Seconds Fast Single Unders

15 Seconds Double Under Practice

Air Squat Prep:

Establish Set-up Stance

5 Pausing Air Squats (Top and Bottom)

5 Air Squats

Push-up Prep:

15 Second Push-up Top Plank Hold

15 Second Active Bottom Hold (Chest Touching)

3 Pausing Push-ups (Pausing on Ground and Lockout)

3 Push-ups

Rehearsal

1 Round:

15 Double Unders

10 Air Squats

5 Push-ups

Metcon

Metcon (Time)

For Time:

100 Double Unders, 50 Air Squats, 25 Push-ups

80 Double Unders, 40 Air Squats, 20 Push-ups

60 Double Unders, 30 Air Squats, 15 Push-ups

40 Double Unders, 20 Air Squats, 10 Push-ups

20 Double Unders, 10 Air Squats, 5 Push-ups
DU Substitutions:

Reduce Reps

Double Under Practice (2:30, 2:00, 1:30, 1:00, :30)

2x Single Unders (200-160-120-80-40)

Finisher

Coach’s Choice Abs/Group Stretch

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