HIIT’s Friday!

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up (No Measure)

100m Run

25 DUs (50 Singles)

100m Run

10 Walking Lunges

30 Mountain Climbers

100m Run

10 Push Up to Side Plank

10 Hollow Rocks

100m Run

25 DUs (50 Singles)

Metcon (No Measure)

30 Sec Work: 15 Sec Rest

Clean & Press/Jerk

Lateral Burpees

Air Squats

Push Ups

Atomic Sit Ups

Deadlifts

Pull-ups/Ring Rows

Mountain Climbers

Box Dips

Russian Twists (20#/14#)

4 Rounds

After each round athletes will complete either a 400m Row or 300m Run. The next round starts when all athletes have completed the row/run.

Stretch/Mobility

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