Hammonasset CrossFit – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
2-3x:
100 meter run
5 walkout with push up
10 air squats
100 meter light farmer carry
5 push up down dog
10 air squats
Metcon
Metcon (AMRAP – Reps)
in 5 minutes complete:
15 wall balls
15 toes to bar
15 o/h walking lunges with med ball
15 DU or 45 single jumps
15 ab mat sit ups
max shuttle runs with remaining time (50 meters)
*rest 90 seconds and repeat
5 rounds total
score is max shuttle runs total
