Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
2x:
50 jump ropes
10 dynamic 90’s
10 air squats
10 reverse lunges
100 meter run
Metcon
Metcon (Distance)
10 minute partner row
Rest 3 minutes then begin next Metcon
partners will switch after every 300 meters
partner that is not rowing is holding a plank
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner workout
25 minutes:
Partner A: 300 meter run
Partner B: AMRAP
5 burpee box jumps
10 hang cleans
15 air squats
Switch after partner A completes run.
Partner A will pick up where partner B left off.
