Hammonasset CrossFit – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
10 minute Partner Warm-Up
A: row 200 meters
B: see below
air squats
pvc pass thrus
squat therapy
wall slides
pvc good mornings
Metcon
Metcon (Time)
“Nannie”
Nancy
5 rounds for time:
400 meter run
15 overhead squats (95/65)
rest 5 minutes then begin:
Annie
50-40-30-20-10
DU
sit ups
*sub front squats for overhead squats
*triple single jumps for DU
