Armed & Dangerous

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up (No Measure)

Group Warm-Up:

30 sec each movement

3 Rounds

Jump Rope

Med Ball Cleans

Med Ball OH Lunges

Banded Y Raises (R/L)

Banded Palloff Presses (R/L)

Metcon (No Measure)

4 Rounds each Grouping

30 sec work: no rest b/t movements

Med Ball Toe Touches

Wall Balls

Med Ball Mountain Climbers

Med Ball Cleans

1 min Jump Rope

1 min Rest

SA Dumbbell Snatch

SA Dumbbell Push Press

SA Dumbbell Squat

SA Dumbbell Step Up

200m Run

1 min Rest

Bench Hopovers

Bench V-Ups

Bench Split Squats

Single Leg Bench Dips

1 min Jump Rope

1 min Abmat Sit Ups

1 min Rest

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