10,000 Steps

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter run/row

10 banded pass thrus

10 banded figure 8’s each way

10 air squats

10 jump squats

10 forward lunges

10 reverse lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2

35 minute AMRAP:

Partner 1: 200 meter DB farmer carry

Partner 2: cycle through the following:

15 kb swings

30 ab mat sit ups

45 DU/100 singles
*partners will pick up where the other partner is after the farmer carry

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