Escape From Wonderland

Announcements

Gymnastics Clinic with Jess Dean: Sunday, February 17th at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute:

Easy Row

Active Samson

45 Seconds:

Easy-Moderate Row

Active Spidermans

30 Seconds:

Moderate Row

Slow Air Squats

15 Seconds:

Fast Row

Walkouts

Mobility

Calf Foam Rolling: 45 Seconds Per Side

Hamstring Foam Rolling: 45 Seconds Per Side

Quad Foam Rolling: 45 Seconds Per Side

Glute Foam Rolling: 45 Seconds Per Side

Movement Prep

Rowing Prep:

20 Seconds at 26 Strokes Per Minute

20 Seconds at 28 Strokes Per Minute

20 Seconds at 30 Strokes Per Minute

Air Squat Prep:

5 Air Squats (No Arms)

5 Air Squats (Pressing Arms Away–Counterbalance)

DU Prep:

Establish Hand Position

20 Seconds Easy Single Unders

20 Seconds Higher Single Unders

20 Seconds Double Unders

Metcon

Metcon (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25/20 Calorie Row
DU Substitutions:

Reduce Reps

150 Single Unders

90 Seconds of Practice

Group Stretch

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