Shine On

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8-10 minutes to warm-up

100 meter run/200 meter row

5 inchworms (walk hands out, push up, walk feet into hands, stand up)

10 side squats (each side)

10 air squats

10 banded pass throughs

10 banded figure 8’s (5 each side)

Metcon

Metcon (No Measure)

Tabata (20/10/8) strength-cardio-core

back squats

straddle jacks (stack of plates)

weighted c-crunch

deadlifts

lateral hop on/off

weighted Russian twists with press

weighted lunges (front or back rack)

toe touches

v-ups

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