Designated Driver

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*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.

Hammonasset CrossFit – CrossFit

Warm-up

Foam Roll/Banded Mobility

300m Row

300m Group Jog

5 Jump Squats

5 Push-ups

5 Burpees

10 Banded Pass Throughs

5 Hanging Shrugs

5 Kip Swings

5 Push-up to Down Dog

10 Ring Rows

Metcon

Metcon (AMRAP – Reps)

Teams of 2

3 Rounds:

4 Minute Row for Calories

3 Minute Pull-ups

2 Minute Burpees Over Rower
One athlete working at a time, switching off as needed while trying to accumulate as many reps as possible at each station. Score today is total number of completed reps across the three rounds.

Stretch/Mobility

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