Hammonasset CrossFit – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
8 minute warm-up:
300 meter row
Then cycle through the following:
10 pvc o/h squats
10 pvc pass thrus
10 walking lunges
10 dynamic 90’s
Metcon
Metcon (No Measure)
10 minute AMRAP:
30 DU/90 singles
15 deadlifts
rest 3 minutes
10 minute AMRAP:
30 kb swings
15 box jumps
rest 3 minutes:
5 minutes:
400 meter run/500 meter row
max burpees
