Hammonasset CrossFit – Bootcamp/HIIT
Warm-up (No Measure)
10 min AMRAP @ easy pace:
100m Run
10 Frankenstein to Toe Touch
10 Air Squats
10 Walking Lunges
10 Light DB Strict Press
10 Plank Shoulder Taps
Metcon (No Measure)
30 sec work: 10 sec rest X 3/Couplet
Each Couplet is followed by a 200m Med Ball Run and a 200m Run
Deadlifts
Walkouts no Push Up
*200m Med Ball Run~200m Run
Renegade Rows
Crab Touches
*200m Med Ball Run~200m Run
DB Reverse Lunges
Body weight Forward Lunges
*200m Med Ball Run~200m Run
Seated DB Strict Press
Push Ups
*200m Med Ball Run/Run
KB Windmill R/L
Side Plank Hip Touch R/L
