Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
2x:
200 meter row
30 seconds jump squats
30 seconds squatted prayers
30 seconds pvc good mornings
30 seconds pvc pass throughs
Metcon
Metcon (No Measure)
Stations: (5 minute mini AMRAPS, 2 minutes of rest)
10 calorie row
10 kb swings
10 front squats
5 burpees
5 box jumps
10 db thrusters
Metcon
Metcon (No Measure)
Stations: (5 minute mini AMRAPS, 2 minutes of rest)
10 goblet squats
100 meter run or 10 calorie row
10 push press
5 push ups
10 db plank row
15 du/30 singles
