Hammonasset CrossFit – Bootcamp/HIIT
Warm-up (No Measure)
300m Row/Run
3 Rounds:
10 Med Ball Clean to Press
10 Ring Rows
10 Russian KB Swings
10 Side Lunges
Metcon (No Measure)
4 Rounds per quad
30 sec work each movement
1 min rest between each quad
Wall Balls
Wall Sit
Wall Ball Sit Up
Med Ball Plank
*1 min Row*
KB Swings
Left Arm KB Row
Right Arm KB Row
KB Strict Press
*1 min Jump Rope*
Plate Ground to OH
Plate Side Lunges
Plate Burpees
Plate Russian Twist/Press
*200m Run or 1 min Row*
