Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
8-10 min AMRAP:
5 Burpees
10 Cal Row/100m Run
10 Wall Balls (light)
4 Inch Worms
Then:
5 Push-up to Down Dog
30 sec Child’s Pose
30 sec Samson Stretch (15 sec each side)
10 PVC Pass Throughs
Metcon
Metcon (No Measure)
Rowing Sprints As Fast As Possible
10 Calories – rest 30 seconds
10x
Metcon (No Measure)
1 Round
35 sec on/25 sec off
Wall Balls
KB Swings
Bicycle Crunches
Jump rope
Push Ups
KB Goblet Squats
Ring Rows
Burpees
Rest 1 min
Metcon (No Measure)
2 Rounds
40 sec on/ 20 sec off
Mountain Climbers
Air Squats
Weighted Flutter kick
DB Shoulder Presses
Plate Ground to OH
Plank
