Not This Week

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

1 minute row

:30 child pose

:30 air squats

:30 dynamic 90’s each arm

Metcon

Metcon (No Measure)

Interval Training:

30 seconds work, 10 seconds rest, 4 times:

single leg kb deadlift with press

single leg kb deadlift with press (other leg)

burpee over kb

alternating o/h lunge with kb

alternating o/h lunge with kb (other arm)

toe touches on kb

single arm kb swing (right)

single arm kb swing (left)

alt. push ups on kb

Russian twists

plank on kb (modification: straight arm plank on floor)

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