Variety Show

Announcements

Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

2-3x:

200m Run

10 Air Squats

5 Burpees

50 Jump Rope Singles

15 Sit-ups

5 Inchworms

Then

10 PVC Pass Throughs

10 PVC Fig 8’s

:30 Squatted Prayer Hold

Metcon

Metcon (No Measure)

20/30/40 work: 10 sec rest between

(ex: 20 sec work, 10 sec rest, 30 sec work, 10 sec rest …)

1min rest between movements

Two-foot Lateral Bound

Attacking/Retreating Bear Crawls

Med Ball Twists

Jumping Jacks

Push-up w/Half Burpee

Med Ball Tucks

Shuttle Sprints

Renegade Rows

Med Ball Sit-ups

Jump Rope

Breakdancers

Med Ball Plank

Stretch/Mobility

Share