Hammonasset CrossFit – Bootcamp/HIIT
Warm-up (No Measure)
300m Row then
3X:
10 Walkouts w/ Push Up
10 Supinated Grip Ring Rows
10 Sissy Squats
10 Straight Leg Sit Ups
Metcon (No Measure)
20sec work: 10sec rest X 8
-Bench Hopovers/SL Push Up
-SA DB Floor Press/SA DB Plank Row
-Med Ball Burpee/Med Ball Slam
-Row/Rower Sit Up
-BW Barbell C2B PUs/Walking Hover
-Bent Over BB Switch Row/Wtd Squat Jumps
-Bench Pistols/Candlesticks
For each couplet, the first movement is repeated 4 times then the second movement is repeated 4 times.
