Announcements
*Lurong Living will be at HCF Wednesday 8/15 from 4:30-6:30pm to provide information and samples of their products. Come to class or just stop in!
*HCF at the Surf Club this Wednesday 8/15! Join us after class, anytime after 6:30pm. BYO food, drinks and games.
Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
1 min Row
10 Sit-ups
200m Run
10 Russian KB Swings (light)
1 min Row
10 Air Squats
200m Run
10 Hand Release Push-ups
1 min Row
5 Burpees
200m Run
5 Inchworms
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
7 Goblet Squats
21 KB Swings
7 Burpee Tuck Jumps
200m Row
Rest 2 min
AMRAP 10:
10 Wall Balls
10 Toes To Bar (Knee Raises or Toes to Rig)
10 Ring Rows
100m Run
Rest 2 min
AMRAP 5:
5 Push-ups
10 Sit-ups
15 Air Squats
