Hammonasset CrossFit – Bootcamp/HIIT
Warm-up (No Measure)
Group Warm-Up
2 Rounds: 30 sec each mvmnt
Jump Rope
Air Squats to Med Ball
Ball Slams
Mod Burpee w/ Slow Push Up
Reverse Lunges
Sit Ups
Metcon (No Measure)
Deck Of Cards
Round 1:
Hearts=Burpees
Diamonds=DB Snatch
Clubs=Push Ups
Spades=Air Squats
Joker=400m Run
Round 2:
Hearts=Ball Slams
Diamonds=Wall Ball Sit Ups
Clubs=Renegade Rows
Spades=Box Step Overs
Joker=150 Jump Rope Singles (50 DUs)
