Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Stretch/Foam Roll
300m Row or Run
2 Rounds:
5 Sit-ups
10 Light KB Swings
20 DUs/40 Singles
Group “Jingle Bell Rock” Warm-up–Air squat every time you hear “jingle bell”
Metcon
Metcon (Calories)
Teams of 4 (or 5)
20 min AMRAP
4 Rounds
14 Wallballs
14 Sit-ups
14 Kettlebell Swings (53/35)
14 Burpees
Rest (if setting up for teams of 5)
When the 4 rounds are complete
Max Cal Row in the remaining time.
In this stadium style WOD, team members each start at a different station and cannot move onto the next station until everyone completes their movement. Partners take a knee when they finish movements. Once all teammates have completed their station the whole team will rotate. The whole team will complete 4 rounds, then row.
