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 – Bootcamp/HIIT
Warm-up
2 Rounds:
200m Run or 300m Row
5 Burpees
10 Walkouts w/pushup
15 Air Squats
20 Strict Mnt Climbers
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
20 Alt Squats (box or plates)
10 Push ups
10 Sit-ups
rest 1 min
AMRAP 8:
200m Row
10 Plate Burpees (25/15)
10 Plated Side Lunge (25/15)
rest 1 min
AMRAP 8:
20 Plank Walk/ Box Taps
10 Goblet Squats
20 Ball Slams (20/16)
rest 1 min
AMRAP 8:
20 Russian KB Swings (44/35)
10 Renegade Rows
10 Supermans
