Oh My Quad Becky!

Announcements

Friday, September 21st: FNL & Brother Mike’s! Hero WOD at 5pm followed by drinks, food & friends at Brother Mike’s.

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up (No Measure)

300m Row then

3 Rounds:

10 Air Squats

10 Reverse Lunges

10 Side Lunges

10 Sit Ups

20 Flutter Kicks

Metcon (No Measure)

5 Rounds

30 seconds work: 10 sec rest

Barbell Squat Jumps

Med Ball Toe Touches

Wtd Flutter Kicks/Scissors

Barbell Side Lunges

Med Ball Jump Over/Fast Feet Back

Wtd Star V-Ups

Barbell Curtsey Lunges

Med Ball Lateral Jump Mod Burpee

Plank Hip Touches

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