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Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

2x:

200m Run

5 Walkouts w/pushup

10 Air Squats

200m Row

10 Russian KB Swings

20 Mountain Climbers

50 Jump Rope Singles

5 Burpees

20 Walking Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

200m Run

20 KB Swings

20 Jumping Lunges (10 each leg)

Rest 2 min

12min AMRAP:

200m Row

20 Med Ball Slams

10 Jump Squats

Rest 2 min

12min AMRAP:

100 Jump Rope Singles

10 Burpees

20 Sit-ups

Group Stretch

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