Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
10 minute warm-up:
AMRAP:
100 meter row/run
10 squat therapy
10 wall slides
10 du or 20 single jumps
10 plate hops
:30 couch stretch each leg
Metcon
Metcon (Time)
50-40-30-20-10
wall balls
30 burpee box jump overs
200 meter run together or 100 meter sled push or tire flips (50 meters each)
*one person working at a time splitting reps equally
*if you drop the wall ball, 10 partner wall ball sit ups (5 each) before beginning your next set of wall balls
