Long Haul

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

3x:

100 meter run

10 reverse lunges

10 OH squats with PVC

10 figure 8’s with PVC (5 each side)

10 push-ups

Metcon

Metcon (No Measure)

28 minute EMOM

min 1: 10/8 calorie row + plank hold

min 2: 10 deadlifts + sit-ups

min 3: 10 box jumps + superman

min 4: 100 meter run + rest

Finisher

Group Deadbug

Stretch/Mobility

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