Be the Best

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

Group Tabata Warm-Up:

3x:

air squats

sit ups

lunges

push up down dog

Metcon

Metcon (No Measure)

10 minute warm-up EMOM:

5 burpees

10 db push press

15 air squats

rest 2 minutes then begin next metcon

Metcon

Metcon (AMRAP – Reps)

25 minute AMRAP:

21-18-15-12-9

calorie row

kb swings

front squats

Russian twists with KB
*continue with 9 reps until time is up

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