Gauntlet

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up (No Measure)

10 min AMRAP @ easy pace

250m Row

5 Med Ball Cleans

5 Walkouts w/ Push up

5 Kip Swings

5 PVC Thrusters

20 Jump Rope Singles

100m Jog

Metcon (Time)

1:1 Work: Rest

10 Rounds

5 Cal Row

5 Thrusters

5 Bar Facing Burpees

5 Ball Slams

5 Pull-Ups

5 Wall Balls

50 Jump Rope Singles

100m Run
Each round should be an all out sprint while maintaining good form. Weight selection should allow athletes to perform each set unbroken.

Metcon (Time)

1:1 Work: Rest

10 Rounds

5 Cal Row

5 Thrusters

5 Bar Facing Burpees

5 Ball Slams

5 Pull-Ups

5 Wall Balls

50 Jump Rope Singles

100m Run
Each round should be an all out sprint while maintaining good form. Weight selection should allow athletes to perform each set unbroken.

Metcon (No Measure)

Tabata 20:10×8

Single Arm DB Floor Press/Single Arm DB Plank Row

Rower Hamstring Curls/Rower Plank Tucks/Pikes

Windshield Wipers/Russian Twists

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