One Foot in Front of the Other

Announcements

*Pre-order your HCF winter gear! Order sheets located by tv monitors.
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

For 10-12 min:

250m Row

5 Walkouts

10 Ring Rows

10 PVC Good Mornings

5 Burpees

200m Run

5 Box Step-ups (each leg)

10 Air Squats

10 PVC Pass Throughs

5 Burpees

Metcon

Metcon (No Measure)

8 minute EMOM

15 DU or 30 singles

and 1 Squat Clean

Rest 3 minutes

In 8 minutes complete:

800 meter row

then cycle through:

5 Deadlifts

10 Box Jumps

Rest 3 minutes

In 8 minutes complete:

800 meter row

then cycle through:

5 Front Squats

8 Burpees

Stretch/Mobility

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