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Announcements

HCF Holiday Party THIS FRIDAY! 5pm WOD, 6pm Party.
*Bring a toy donation as well as an appetizer or dessert*

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up (No Measure)

300m Run/Row then

3 Rounds:

40 Jump Rope Singles

10 Slow Air Squats

10 Alt Lunges

10 Push Ups

10 Sit Ups

Metcon (No Measure)

4 Rounds per Station

30 Sec per Movement

Station 1:

Goblet Squat

Stationary Lunge-L

Stationary Lunge-R

Jump Rope

Rest

Station 2:

Single Leg Squat-L

Single Leg Squat-R

Bench Hopovers

Bench Leg Raises

Rest

Station 3:

Toe Touches

Half Burpee Chest Pass

Wall Ball V-Sit Side Toss-L

Wall Ball V-Sit Side Toss-R

Rest

Station 4:

Dumbbell Floor Press

Turkish Sit-Up-L

Turkish Sit-Up-R

Bottom Hold Push Up

Rest

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