Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
10-12 min AMRAP (warm-up pace):
100m Run/10 Cal Row
5 Walkouts w/push-up
10 Air Squats
5 Burpees
10 Sit-ups
10 Walking Lunges
Metcon
Metcon (No Measure)
4 Rounds
:30 sec Pullups
40 Jumping Jacks
20 Burpees
Rest 1 min after each round
Metcon (No Measure)
4 Rounds
50 Mountain Climbers
10 Pushups
1 min Straight Arm Plank
1 min Jump Rope
Rest 1 min after each round
Metcon (No Measure)
4 Rounds
10 Box Dips
60 High Knees (30 each knee)
10 Curls with Resistance Bands
Rest 1 min after each round
Metcon (No Measure)
4 Rounds
100m Sprint
10 Squat Jumps
20 Lunges
20 Calf Raises
Rest 1 min after each round
Metcon (No Measure)
4 Rounds
:30 sec Bicycle Crunches
15 Situps
15 Hanging Knee Raises
20 sec Forearm Plank
Rest 1 min after each round
