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 Conditioning + Fitness – CrossFit
Warm-up
2-3 Rounds
300m Run
10 WB-light
20 KB Swings-light
10m lateral banded walks right and left
Dynamic Movements
Review Front Squat
DU Practice
Weightlifting
Front Squat
Every 2 minutes for 14 mintues
start at 80%
sets 1-3: 3 reps
sets 4-6: 2 reps
set 7: 1 rep
Metcon
Metcon (No Measure)
Every 3 minutes for 18 minutes
15 Wall Ball
15 Burpee
30 Double Under
