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Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

50 jump ropes

30 seconds air squats

30 seconds Spider-Man lunges

100 meter run

5 dynamic 90’s each arm

10 pass thrus

Metcon

Metcon (Time)

Grab a partner!

10-9-8-7-6-5-4-3-2-1

Barbell complex (1 power clean, 2 forward lunges, 1 push press)

30 DU/100 single jumps between rounds

*resting partner holds plank while other partner is working

*each partner will complete all reps

Finisher

100 sit ups each

1,000 meter row or 800 meter run each

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