Hammonasset CrossFit – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
2x:
25 single jumps
10 banded side squats right (small blue or green bands)
10 air squats
10 banded side squats left
10 air squats
10 pvc good mornings
10 pvc pass thrus
Metcon
Metcon (No Measure)
Station 1:
21 wall balls
15 calorie row
9 Russian twists
Station 2:
21 ab mat sit ups
150 meter run
9 bench press
Station 3:
21 DU or 42 single jumps
15 deadlifts
9 burpees
7 minute AMRAPS
2 minutes rest between stations
