Announcements
HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED
Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
2 rounds:
300 meter row
10 spiderman lunges
10 pvc pass thrus
10 figure 8’s (5 each side)
10 squat therapy
Metcon
Metcon (AMRAP – Reps)
12 minute AMRAP
3-6-9-12-15-18…
box jump overs
deadlifts
*rest 3 minutes then begin next metcon
Metcon
Metcon (AMRAP – Reps)
12 minute AMRAP
3-6-9-12-15-18…
calorie row
clean and press
*can switch out row for burpees if not enough rowers
