Good & Plenty

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

400m Row

2X:

10 Lunges

10 KB SDHP

10 Sit Ups

10 Burpees

10 PVC Pass Thrus

Metcon

Metcon (No Measure)

AMRAP 4

8 Renegade Rows

6 Plated OH Lunges

4 Bar Hopovers

2 SDHP

*rest 90 sec*

AMRAP 3

6 Plated OH Lunges

4 Bar Hopovers

2 SDHP

*rest 60 sec*

AMRAP 2

4 Bar Hopovers

2 SDHP

*rest 30 sec*

AMRAP 1

SDHP

Rest 2 min

Metcon (No Measure)

AMRAP 4

8 Walkouts w/ push up

6 Squat Jumps

4 Atomic Sit Ups

2 Push Press

*rest 90 sec*

AMRAP 3

6 Squat Jumps

4 Atomic Sit Ups

2 Push Press

*rest 60 sec*

AMRAP 2

4 Atomic Sit Ups

2 Push Press

*rest 30 sec*

AMRAP 1

Push Press

Finisher

AMRAP

In teams of 2, athletes will run or row for max distance.

Athletes will rotate every 200 meters.

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