Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
3x:
250 meter row
10 pvc pass thrus
10 pvc o/h squats
10 figure 8’s
10 air squats
Metcon
Metcon (No Measure)
Tabata x 3
KB swings
DU or single jump ropes
DB thrusters
Goblet squats
burpees
DB plank row
KB high pull
box jumps
tricep extentions DB
Finisher
50 calorie row or 800 meter run
