Powerstroke

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

200m Run or 300m Row

2-3x:

5 Walkouts w/pushup

10 Jump Squats

5 Toe Touch to Reach

10 Air Squats

5 PVC/Banded Pass Throughs

:30 sec Plank Hold

Metcon

Metcon (No Measure)

5 Rounds:

30 sec sprint Row or Bike

20 Bicycle Crunches

Rest 1 mintue

Metcon (No Measure)

40 Seconds on / 20 off

3 Rounds

Air Squats

Ring rows

Mountain Climbers

Flutter Kicks

Lunges

Burpees

Starfish

Dips (ring, box or matador)

Jump Rope

Rest 1 minute

Metcon (No Measure)

5 Rounds:

30 sec on/30 seconds off Row or Bike

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