Happy Day

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

:30sec row/:30sec rest x5

2x:

5 Walkouts w/pushup

10 Air Squats

15 Sit-ups

20 Mountain Climbers

40 Jump Rope Singles

Metcon

Metcon (No Measure)

40 sec @100 % effort/20 sec @50% effort

3 Rounds:

Air Squats

Mountain Climbers

Starfish Crunches

Shuttle Sprints

KB Swings (40 sec American Swing/20 sec Russian Swing)

Rest 1 min between rounds

Metcon (No Measure)

:45 sec on/ :15 sec off

3 Rounds:

Burpees

Alt Lunges (option to add DBs)

Bicycle Crunches

Skater Lunges (option to add DBs)

Jump Rope 1 Minute

Rest 1 min between rounds

Stretch/Mobility

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