Wake Up and Work Out

Announcements

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

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute warm-up:

250 meter row

10 ring rows

10 inchworms no push up

10 shoulder shrugs on rig

10 sit ups

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP:

8 bar facing burpees

7 cleans

6 front rack lunges

5 shoulder to overhead (strict, push press, push jerk)

rest 3 minutes:

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

9 HRPU

8 kb swings

7 sit ups

6 box jumps

5 pull ups

rest 3 minutes:

Metcon

Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP:

10 calorie row

9 deadlifts

8 plank row with DB

7 goblet squats

6 toes to bar

5 HSPU or 2 wall walks

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