Hammonasset CrossFit – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
2-3x:
20 single jump ropes
10 banded side squats each way
10 banded bridges
10 pvc pass thrus
10 dynamic 90’s
100 meter row/run
Metcon
Metcon (No Measure)
every 2 minutes for 28 minutes: (7 rounds of each)
alternating between
15 wall balls
30 DU or 60 singles
and
15 calorie row
15 wall ball sit ups
