Re-Do?

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

500 meter row then:

2x:

10 meter spiderman lunges

10 meter butt kickers

10 meter samson stretch

10 meters high knees

10 pvc pass thrus

10 pvc figure 8’s (5 each way)

Metcon

Metcon (Time)

1500 meter parter row

then:

5 rounds:

20 box jumps

20 shoulder press

20 front rack lunges

20 db renegade row

then:

1500 meter partner row
*one partner working at a time

*split reps/row evenly

*time cap 40 minutes

Share