Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
2-3x:
100 meter run
20 mountain climbers
high knees (down)
side squats (back)
butt kickers (down)
side squats (back, other direction)
Metcon
Metcon (Time)
40 push press
40 calorie row
40 Russian twists with MB
800 meter run/1,000 meter row
rest 3 minutes
40 front squats
40 calorie row
40 ab mat sit ups
800 meter run/1,000 meter row
rest 3 minutes
40 thrusters
40 calorie row
40 plank row
800 meter run/1,000 meter row
5 burpees every time you drop the barbell
