Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
300m Row
2x:
5 DB Thrusters (light)
10 Ring Rows
15 Mod. Burpees
20 Air Squats
25 Mountain Climbers
30 Jump Rope Singles
Finish with 300m Run
Metcon
Metcon (AMRAP – Rounds)
8 min AMRAP
1-2-3-4-5-6-7-8- . . .
DB Thrusters
Pull-ups/Ring Rows
Rest 2 min
Metcon (AMRAP – Rounds)
8 min AMRAP
1-2-3-4-5-6-7-8- . . .
Sumo Deadlift High Pull
V-ups/Tuck-ups
Rest 2 min
Metcon (AMRAP – Rounds)
8 min AMRAP
1-2-3-4-5-6-7-8- . . .
Front Rack Lunges
Hand Release Push-ups
Rest 2 min
Finisher
50 Anchored Sit-ups
