Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
12 min Warm-up Pace AMRAP:
100m
10 Air Squats
10 Sit-ups
10 Frankenstein Kicks
10 Walking Lunges
5 Burpees
30 sec Child’s Pose on Med Ball
30 sec Up Dog to Down Dog
Metcon
Metcon (No Measure)
30 Sec Right Side Lunge (DB optional)
30 Sec Left Side Lunge
10× Jump Squats
Repeat 5×
Run 200m
30 Bicycle Crunches
Rest 1 min
30 Sec Weighted Wall Sit
30 Sec Goblet Squat
10× Jump Lunges
Repeat 5×
Run 200m
20 Sit-ups
Rest 1 min
30 Sec Right Lead DB Box Step-Up
30 Sec Left Lead DB Box Step-Up
30× Med Ball Toe-Tappers
Repeat 5×
Run 200m
10 V-ups
Rest 1 min
30 Sec Sumo Deadlift
30 Sec Forearm Plank Hold
40× Jump Rope Singles
Repeat 5×
Run 200m
5 Burpees
Done!
