Happy Spring!

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

3x:

5 walkouts with push up

10 step ups with light DB

10 pvc pass thrus

100 meter run or row

Metcon

Metcon (AMRAP – Rounds and Reps)

work for 3 minutes, rest for 1 minute repeat 2 more times:

AMRAP 1

5 deadlifts

7 calorie row

9 sit ups
*rest 3 minutes before begnning next metcon

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 2

5 bench press

7 v-ups

100 meter run

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