Young, Dumb, and Broke

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter run

10 banded side squats (right)

10 banded air squats

10 banded side squats (left)

10 banded air squats
use small bands for air squats and side squats

Metcon

Metcon (Time)

4 rounds:

15 db thrusters

15 toes to rig

15 box jumps

200 meter row

rest 3 minutes then begin:

4 rounds:

15 wall balls

15 ab mat sit ups

15 DU or 45 single jumps

200 meter row

Finisher

2x:

100 meter waiter walk (50 meters each arm)

200 meter farmer carry

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