Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
200m Run
200m Row
2x:
10 Air Squats
10 Push-up to Down Dog
10 Russian Swings
Metcon
2 minutes between each EMOM.
Metcon (No Measure)
EMOM
12 Minutes
1. 100m Run
2. 10-12 Wall Ball (20/14)
3. 15 Kettlebell Swings (53/35)
4. 8-10 Calorie Row
Metcon (No Measure)
EMOM
12 Minutes
1. 100m Run
2. 12-14 Russian Twists
3. 15 Goblet Squats
4. 8-10 Calorie Row
Metcon (No Measure)
EMOM
12 Minutes
1. 100m Run
2. 10-12 Ball Slams
3. 10 Single Leg Deadlifts (5 each leg)
4. 8-10 Calorie Row
