Heroes vs Villains

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 (No Measure)

300m Run or Row then

3 Rounds:

10 Alt Box Step Ups

10 Light Goblet Squats

10 Push Up to Alt Spider Man Walk

10 Light DB Push Press

Metcon (No Measure)

30 sec work: 10 sec rest

4 Rounds per Couplet

Devil Presses/Snow Angels

KB SDHP/Plated Halos

Superman Push Ups/DB Arnold Presses

DB Box Step Overs/SA DB Reverse Flyes

Spider Plank/Squat Jump Floor Touch

Finisher

Tabata Core 20:10×8

Leg Raise over DB/Superman Holds

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