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
For 10-12 min:
200m Row
10 Modified Burpees
10 Ring Rows
100m Run
10 Light Russian KB Swings
10 Air Squats
50 Jump Rope Singles
5 Walkouts w/push-up
Metcon
Metcon (No Measure)
2min Stations
1min Rest between
2 Rounds through
Zombie Swing & Run:
4 Russian KB Swings
40m Shuttle Sprint
Survival Station AMRAP:
10 Frog squats
20 Nightmare running high knees
10 Mind bending staggered hand push-ups
5 Werewolf burpees
Partner Pumpkin Smashing:
2 med ball slams each, then 4 slams each, 6, 8,…
Survival Station AMRAP:
10 Coffin sit ups
10 Spider push ups
10 Frightening jump squats
4 Ghoul get-ups (aka Turkish get-ups)
Body Part Hustle:
300m Odd Object Run
Monster Walks:
10m Walking Lunges
:20 Warrior Lunge Hold
