Thought You Were Safe!

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

3x:

250 meter row

10 pvc pass thrus

10 pvc o/h squats

10 figure 8’s

10 push-ups

Metcon (No Measure)

Tabata style 20 work/10 rest x 16

(4 Rounds alternating movements)

KB Swings

DU or Single Jump Ropes

DB Thrusters

Shuttle Sprints

Rest 2 min

Tabata style 20 work/10 rest x 16

(4 Rounds alternating movements)

Burpees

DB Plank Row

Goblet Squats

Mountain Climbers

Finisher

100 calorie row

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