Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
500 meter row/400 meter run
Then 2x:
5 dynamic 90’s each arm
10 inchworms
15 DU/30 singles
Metcon
Metcon (Time)
14-12-10-8-6-4-2
Turkish Get ups
50m tire flips
HSPU
Calorie row
Ring/matador dips (double for box dips)
2 rope climbs or 200 meter run
