Double Knots

Announcements

Gymnastics Clinic with Jess Dean: Sunday, January 20th at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

Group Warm-Up

Tabata:

jump rope

spiderman lunges

pass thrus

air squats

Metcon

Metcon (No Measure)

Tabata 20/10/8

wall balls

burpee press with med ball

med ball sit ups

med ball thrusters

ball slams

decline mountain climbers

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