Hammonasset CrossFit – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
4 rounds:
100 meter run/row
5 push ups
10 sit ups
15 air squats
Metcon
Metcon (No Measure)
12 minute EMOM:
minute 1: 14 db split squats (7 each leg)
minute 2: 12 db plank row
minute 3: 10 burpees with db
rest 2 minutes
12 minute EMOM:
minute 1: 14 db push press
minute 2: 12 db bench press
minute 3: 100 meter run
*scale reps as necessary
*partner up for the bench press/stagger where you start
