Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
AMRAP:
5 inchworms
10 pvc pass thrus
15 pvc o/h squats
10 pvc figure 8’s
5 good mornings
100 meter jog
Metcon
Metcon (AMRAP – Reps)
6 minutes:
400 meter run/500 meter row
max toes to bar
rest 2 minutes
6 minutes:
400 meter run/500 meter row
max overhead squats
rest 2 minutes:
6 minutes:
400 meter run/500 meter row
max bar facing burpees
rest 2 minutes:
6 minutes:
400 meter run/500 meter row
max overhead squats
rest 2 minutes
6 minutes:
400 meter run/500 meter row
max toes to bar
*partners will run/row together
*one person working at a time for max reps
