Announcements
Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Hammonasset CrossFit – CrossFit
Warm-up
400m Run or 500m Row
3 sets
A1: HS negative x 3 OR Thigh taps x 12 ( 6 each)
A2: Sled Drag (25 m) or 10 very quick pulls on rower
A3: DB Hip Extension x 10 (40/25)
A4: Turkish Get up x 4 ( 2 each)
Gymnastics
Metcon (No Measure)
Pick your gymnastic goat to work on for 10 minutes
-HS walk
-Handstand push ups
-pull ups
-Bar MU
Metcon
Metcon (No Measure)
Every 5 minutes for 25 minutes (5 sets)
Run 300m
30 KB Swings 53/35
60 Mountain Climbers
