Hammonasset CrossFit – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
8-10 minute AMRAP:
100 meter jog
5 pvc good mornings
5 pvc back squats
5 pvc elbow rotations
5 pvc shoulder press
5 pvc deadlifts
5 PVC front squats
Metcon
Metcon (No Measure)
28 minute EMOM:
minute 1: 150 meter med ball run
minute 2: 15 front squats
minute 3: 10 med ball burpees with press
minute 4: 45 second plank
7 total rounds
