Connection

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minutes

AMRAP

150 meter row/100 meter run

10 squat therapy

10 wall slides

10 traveling side squats (each way)

10 dynamic 90’s (5 each side)

Metcon

Metcon (Time)

cash in:

50 kb swings

then…

3 rounds:

25 dips (box, rings, matador)

25 box jumps

25 calorie row

25 AB mat sit ups

25 back squats

400 meter run

then…

cash out:

50 kb swings

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