Hammonasset CrossFit – Bootcamp/HIIT
Warm-up (No Measure)
10min AMRAP @ easy pace
30 Jump Rope Singles
5 Walkouts w/ Push Up
5 PVC Pass Throughs
10 PVC OH Squats
10 Lunges
20 Mountain Climbers
Metcon (No Measure)
EMOMs (each EMOM is repeated 4X)
1) 10 Deadlifts/40 Mountain Climbers
2) 10 Spider Push Ups/20 High Knees
3) 10 Barbell Rollouts/20 DUs
4) 10 Curtsey Lunges/40 Mountain Climbers
5) 10 SA DB OH Squat/20 High Knees
6) 10 Cossack Squats/20 DUs
Each EMOM is repeated 4X straight through followed by 1 min rest after minute 4 is complete
