Champions

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

300 meter row

30 seconds jump squats

30 seconds squatted prayers

30 seconds pvc good mornings

30 seconds pvc pass throughs

Metcon

Metcon (No Measure)

Stations: (5 minute mini AMRAPS, 2 minutes of rest)

10 calorie row

10 kb swings

10 back squats

5 burpees to rig/target

10 box jumps

5 thrusters

*rest 5 minutes then begin 2nd Metcon

Metcon

Metcon (No Measure)

Stations: (5 minute mini AMRAPS, 2 minutes of rest)

10 goblet squats

100 meter run

10 push press

5 push ups

10 db plank row

15 du/30 singles

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