No Hidding

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

10 squat therapy

10 wall slides

10 reverse lunges

50 single jump ropes

10 air squats

10 pvc pass thrus

10 o/h squats

Metcon

Metcon (Time)

Complete the following for time:

100 db plank row

90 wall balls

80 calorie row

70 kb swings

60 sit ups

50 box jumps

40 push ups

30 thrusters

20 ttb

10 HSPU modification: 20 inverted push ups or 10 wall walks
every 5 minutes you will stop where you are and do 15 burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

Challenge Friends, you will start here:

10 minute AMRAP:

15 squat snatch

20 deadlifts

25 box jump overs

20 hand release push up

15 thrusters

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