Are You Ready?

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

100 meter run/row

10 traveling side squats (each way)

10 air squats

5 ring rows

10 good mornings

10 o/h squats

Metcon

Metcon (No Measure)

4 Rounds total

1st round: (1:30 work/1:00 rest)

front squats

box jumps

push press

burpees

2nd round: (1:15 work/:45 rest)

front squats

box jumps

push press

burpees

3rd round: (1:00 work/:30 rest)

front squats

box jumps

push press

burpees

4th round: (:45 work/:15 rest)

front squats

box jumps

push press

burpees

*200 meter run/row between rounds.

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