Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
10 minute AMRAP:
25 DU or 50 singles
10 meters walking lunges
10 meters spider lunges
10 meters inchworms
100 meter row
Metcon
Metcon (No Measure)
Grab a partner:
Metcon #1
12 minute max row: partners will switch every 200 meters
rest 2 minutes
Metcon #2
12 minute AMRAP: partners will switch every movement
5 box jumps
10 kb swings
15 DU/45 singles
rest 2 minutes
Metcon #3
12 minute ladder: partners will complete all reps in the ladder
1-2-3-4-5-6-7-8-9-10…
cluster
sit ups
