Life Jacket

Announcements

Gymnastics Clinic with Jess Dean: Sunday, February 3rd at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Row

Active Samson

Counterbalance Plate Squats (Press Plate Away During Squat)

Moderate Row

Active Spidermans

Plate Ground to Overhead

Faster Row

Push-up to Down Dog

Flutters Kicks (Holding Plate In Bench Press Lockout Position)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Squat Hold: 1 Minute

Movement Prep

Pull-up Prep:

15 Second Arch Hold

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups (Or 3 More Pull-ups)

Toes to Bar Prep:

1-3 Strict Toes to Bar

5 Knees to Chest

3 Toes to Bar

Thruster Prep:

Establish Grip

5 Front Squats

5 Push Press

5 Thrusters

Metcon

Rest 5 minutes between AMRAPs

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

21/18 Calorie Row

21 Thrusters (105/75)

21 Pull-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15/12 Calorie Row

15 Thrusters (95/65)

15 Toes to Bar

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

9/6 Calorie Row

9 Thrusters (75/55)

9 Chest to Bar Pull-ups

Stretch/Mobility

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