Hammonasset CrossFit – Bootcamp/HIIT
Warm-up (No Measure)
300m Row then
3 Rounds:
10 Med Ball Cleans
5 Foward/Side Lunges per leg
10 Scap Pulls
10 Scap Push Ups
Metcon (No Measure)
6 Minute Partner AMRAPs
1 min rest b/t AMRAPs
A: 250m Row
B: Anchored Sit-ups
A: 10 DB Lunges (5/leg)
B: Wtd Wall Sit
A: 10 Goblet Squats
B: Handstand Hold
A: 10 Wall Balls
B: L-Sit Hang
A: 10 Wtd Side Lunges
B: Wtd Plank
If you choose to do this workout solo, you will perform the required # of reps of the first movement followed by 30 seconds of the second movement for the 6 min AMRAP.
