Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
100m Row
10 Walkouts w/Push-up
10 Squat Jumps
100m Row
10 Lunges
10 Box Dips
100m Row
10 Hanging Shoulder Shrugs
10 Light KB Swings
Metcon (AMRAP – Reps)
60 sec work: 30 sec rest
4 Rounds
Sumo Deadlifts
4 Plank Jacks + 8 Mountain Climbers
Clean & Jerks
TTB/KTE/KTC
Row for Calories
Front Rack Lunges
Box Jump/Step Overs
DB Manmakers
