Announcements
Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
2-3x:
200m Run
10 Air Squats
5 Burpees
50 Jump Rope Singles
15 Sit-ups
5 Inchworms
Then
10 PVC Pass Throughs
10 PVC Fig 8’s
:30 Squatted Prayer Hold
Metcon
Metcon (No Measure)
20/30/40 work: 10 sec rest between
(ex: 20 sec work, 10 sec rest, 30 sec work, 10 sec rest …)
1min rest between movements
Two-foot Lateral Bound
Attacking/Retreating Bear Crawls
Med Ball Twists
Jumping Jacks
Push-up w/Half Burpee
Med Ball Tucks
Shuttle Sprints
Renegade Rows
Med Ball Sit-ups
Jump Rope
Breakdancers
Med Ball Plank
