Happy Thanksgiving!

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

250 meter row

Then:

2x:

10 pass thrus

10 figure 8’s (5 each arm)

10 air squats

10 walking lunges

Metcon

Metcon (Time)

Family Workout:

Families will split the following:

100 calorie row

100 push press (db/barbell/pvc pipe)

100 DU or 300 singles

100 box jumps or step ups (box or plates)

100 kb swings

100 DU or 300 singles

100 burpees

100 goblet squats (kb or db)

100 DU or 300 singles
one family member working at a time

Finisher

100 ab mat sit ups

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