Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
Grab a partner and all equipment for the workout. Set up barbell and stations prior to the warm-up.
45 minute running clock
Wait for the coach to start the time:
3,000 meter partner row
partners will switch every 250 meter
anything prior to time being started doesn’t count
Metcon
Metcon (Time)
50-40-30-20-10
push press
burpees
sit ups
front rack lunges
partners will split reps evenly
one partner working at a time
