Sail Away

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

100 meter row

10 air squats

10 sit ups

5 inchworms

Metcon

Metcon (Time)

Round 1:

21 shoulder to overhead

18 anchored sit ups

15 box jumps

row/run 400 meters

rest 2 minutes

Round 2:

21 box jumps

18 shoulder to overhead

15 anchored sit ups

row/run 400 meters

rest 2 minutes

Round 3:

21 anchored sit ups

18 box jumps

15 shoulder to overhead

row/run 400 meters

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP

5 pull ups

10 kb swings

15 du/30 singles

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