Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
500 meter row/400 meter run
Then 2x:
5 dynamic 90’s each arm
10 inchworms
15 DU/30 singles
Metcon
Metcon (Time)
100 meter tire flips or 100 alt. goblet lunges or 200 meter sled push
90 kb swings
80 goblet squats
70 DU or 200 single jumps
60 alt. DB or KB snatches
50 calorie row
40 pull ups
30 box jump overs
20 v-ups
10 Turkish get ups (5 each arm)
*every 6 minutes, 300 meter run or 5 wall walks
*workout will start in waves (if you’re doing tire flips)
*second group will begin when first group is finished with tire flips
