Summertime

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

For 8-10 min:

200m Run

5 Walkouts w/pushup

10 Reverse Lunges

5 DB Shoulder Press

10 PVC Pass Throughs

Metcon

Metcon (No Measure)

Tabata (20 sec work/10 sec rest/8 rounds)

Pull-ups/Sit-ups

DB Push Press/DB Lunges

Push-ups/Med Ball Twists

Med Ball Squats/DB Renegade Rows

Metcon (No Measure)

20 Minute EMOM

Min 1: 15 KB Swings

Min 2: 10-12 Cal Row

Min 3: 10-12 Single Leg Ball Slams (5-6 each leg)

Min 4: 100 Meter Run (if raining, 50 Jump Rope Singles)

Min 5: 15 Hang Power Cleans

Group Stretch

Share