Nickel & Dime

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up (No Measure)

300m Run/Row then

3 Rounds:

30 Jump Rope Singles

5 Walkouts w/ Push Up

10 Banded Air Squats

10 Reverse Lunges (5/side)

10 Hanging Shoulder Shrugs

Upon completion of the 3 rounds, spend a few minutes working through wrist warm up:

*Clasped circles (right/left)

*Palm down forward/backward rocks

*Palms up forward/backward rocks

*Wrists together side to side rocks

*Inverted palm down finger grabs

Metcon (No Measure)

EMOM 16 (30 sec rest after each minute)

Min 1: 5 Box Walks into Strict HSPU/Forearm Plank

Min 2: 12 DB Hang Squat Cleans/Prisoner Squat

Min 3: 12 TTB/ Knees to Chest/Max time Bar Hang

Min 4: 15 Squat Jumps to Target/Side Plank

*Rest 2 minutes*

EMOM 16 (30 sec rest after each minute)

Min 1: 10 Push Ups/Max KB Swings

Min 2: 5 Burpees/Max DUs (Singles)

Min 3: 10 Deadlifts/Max Bar Hopovers

Min 4: 10 DB Lunges/Max Cross Under Mountain Climbers

*Rest 2 minutes*

Plank Challenge

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