Hammonasset CrossFit – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
Group Warm-Up:
9 minute EMOM:
minute 1: 100 meter run/row
minute 2: 5 walkout into spiderman lunge
minute 3: 10 slow banded pass thrus
Metcon
Metcon (5 Rounds for time)
In 4 minutes complete:
20 kb swings
10 box jump overs
5 front squats
150 meter row
rest 1 minute and repeat
5 rounds total
score will be time per round
