Hammonasset CrossFit – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
2-3x:
25 single jumps
10 spiderman lunges (5 each leg)
10 sit ups
10 air squats
10 mountain climbers
150 meter row
Metcon
Metcon (Time)
For Time:
300 meter row
15 clean and press
300 meter row
30 toes to bar/toes to rig
300 meter row
45 wall balls
300 meter row
45 kb swings
300 meter row
30 pull ups/ring rows
300 meter row
15 front squats
300 meter row
