Ready, Set, Let’s Go!

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

10 pvc pass thurs

10 o/h squats

100 meter run

10 figure 8’s

10 good mornings

Metcon

Metcon (No Measure)

Station 1:

5 med ball burpees

10 wall balls

15 ab mat sit ups

Station 2:

5 shoulder press (off rack)

100 meter run

15 plank hip dips

Station 3:

5 man makers

10 DB step ups (5 each leg)

15 double crunch
*Begin at one station and complete 3 rounds before switching to the next station

*Working 3 minutes, resting 1 minute, 3 rounds before moving to the next station

*Begin each round where you ended the previous round

*3 minutes of rest between stations

Share