Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
2x:
200m Run or Row
100 Jump Rope Singles (50 DUs)
5 Walkouts w/push up
10 Air Squats
15 Light KB Swings
20 Mountain Climbers
Metcon
Metcon (No Measure)
Tabata 20 sec work/10 sec rest x8
KB Swings/Straight Arm Plank
Plate Ground to OH/Forearm Plank
Goblet Squat/Single Arm Plank
Box Dips/Decline Plank
KB Sumo Deadlift/Side Plank
DB Box Step Ups/Renegade Rows
Wall Ball Sit-ups/Med Ball Plank
DB Push Press/Walking Plank
Finisher
400m Cool Down Jog
