Hammonasset CrossFit – Bootcamp/HIIT
Warm-up (No Measure)
Group Warm-Up:
30 sec each movement X 3
Jump Rope
Alt Lunges
Plank Hip Touches
Single Arm KB swing
Inchworms
Metcon (No Measure)
5 min AMRAPs
2 Rounds
1 min rest b/t AMRAPs
AMRAP 1:
Buy-In: 100 JR Singles (40 DU)
10 Barbell Front Rack Lunges
10 Push Ups
AMRAP 2:
Buy-In: 30 Air Squats
10 Single DB Box Overs
10 DB Renegade Rows
AMRAP 3:
Buy-In: 250m Row
20 KB Swings
10 Rower Pikes (Tucks)
Finisher
Tabata Med Ball Deadbugs
