Hammonasset CrossFit – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
8 minute AMRAP:
5 inchworms no push up (walk your hands out, walk your feet into your hands)
10 push up side plank (hold side plank for a count of 5)
15 calorie row
20 sit ups
Metcon
Metcon (No Measure)
9 squat cleans
9 push ups
9 sit ups
4 minute AMRAPS/ 1 minute rest
3 Rounds
Start light and increase weight each round
Each round decrease the reps by 3
Metcon
Metcon (No Measure)
9 push press
9 box jumps
9 KB swings
