Announcements
*Pre-order your HCF winter gear! Order sheets located by tv monitors.
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.
Hammonasset CrossFit – Endurance
Warm-up
200m Run
300m Row
2-3x:
5 Inchworms
10 Light DB Shoulder Presses
15 Light KB Russian Swings
20 Walking Lunges
Then:
:45 sec Ankle/Calf Stretch
:45 sec Squat Hold
:45 sec Banded Pass Throughs/Fig 8s
Metcon
Metcon (Time)
2 Rounds:
400 Meter Farmers Carry (53/35)
800 Meter Run
1000 Meter Row
Finisher
Coach’s Choice Abs
