Hammonasset CrossFit – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
8 minute AMRAP:
100 meter run
5 inchworms
10 air squats
10 jump squats
10 dynamic 90’s (5 each side)
10 glute bridges
Metcon
Metcon (No Measure)
28 minute EMOM:
minute 1: 15 kb swings
minute 2: 10/12 calorie row
minute 3: 15 goblet squats
minute 4: 150 meter run
7 total rounds
*modify run as necessary (longer or shorter)
