Fiji

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

300m Run

3x:

5 Burpees

10 Russian KB Swings (light)

10 Box Step-ups

5 Inch Worms

Finish with 400m Row

Metcon

Metcon (Time)

3 Rounds:

200m Run

10 Cal Row

Rest 3 min

Metcon (No Measure)

3 Rounds

45 seconds on / 15 seconds off

Shuttle Sprints

Ring Rows

Flutter Kicks

Jump Rope (DUs or Singles)

Kettlebell Swings

Med Ball Twists

Burpees

Goblet Squats

Plank Hold

Group Stretch

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