George and Abe

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

100 meter row

10 reverse lunges (knee to ground)

10 ground to o/h with light plate

10 forward lunges

10 air squats

Metcon

Metcon (No Measure)

tabata:

o/h walking lunges with plate

toes to bar/knees to chest/toes to rig

ground to o/h with plate

lateral hop over plates

o/h squats with plate

sit ups
20 seconds of work, 10 seconds of rest, 8 rounds of each movement

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