Hammonasset CrossFit – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
Partner Warm-Up
partner 1: 100 meter run/row
partner 2: rotate between
round 1: air squats
round 2: pass thrus
round 3: lunges
round 4: sit ups
round 5: mountain climbers
5 rounds total
switch when partner is finished running/rowing
Metcon
Metcon (No Measure)
10-9-8-7-6-5-4-3-2-1
back squats
push ups
between each round:
200 meter run/300 meter row
5 burpees box jumps
Finisher
2 rounds:
20 double unders/60 singles
20 v-ups
20 ab mat sit ups
