Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
2x:
250m Row
10 Squat Therapy
5 Modified Burpees
20 Walking Lunges
5 Sit-ups
50 Jump Rope Singles
10 Light DB Push Press
5 Modified Burpees
20 Mountain Climbers
5 Sit-ups
Metcon
Metcon (No Measure)
Rowing Sprints – as fast as possible 30 seconds rest between sprints
10 Calories – rest 30 seconds
then
15 Calories – rest 30 seconds
then
20 Calories – rest 30 seconds
then
25 Calories – rest 30 seconds
Metcon (No Measure)
2 Rounds
45 second on/15 seconds off
Wall Balls
V-ups
Jump rope
Dumbbell Thrusters
Burpees
Flutter Kicks
Mountain Climbers
Plated Lunges
Plank
