Hammonasset CrossFit – Bootcamp/HIIT
Warm-up (No Measure)
10 min AMRAP @ easy pace:
100m Run
10 Air Squats
10 Hanging Shoulder Shrugs
10 Franketein to Toe Touch
10 Light KB Swings
Metcon (No Measure)
TABATA 20 sec work: 10 sec rest x 8
Round 1:
Russian KB Swings (KB Deadlift)
Plated OH Lunges (Ground to OH)
DB Push Press (Bent over Rows)
Squat Jumps (L-Sit Hang)
Walking Plank to PU (Squat Hold)
Round 2:
KB Deadlift (Russian KB Swings)
Ground to OH (Plated OH Lunges)
Bent over Rows (DB Push Press)
L-Sit Hang (Squat Jumps)
Squat Hold (Walking Plank to PU)
First Movement is performed for 20 the seconds of work, movement in parentheses is performed as the 10 second active “rest”
