Step In Time

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter jog/row

barbell warm-up (use empty barbell)

5 good mornings

5 back squats

5 elbow rotations

5 shoulder press

5 Romanian deadlifts

5 front squats
*Reminder: do not drop empty barbells please!

Metcon

Metcon (Time)

For Time:

21 thrusters

400 meter run/500 meter row

21 burpees

400 meter run/500 meter row

21 ab mat sit ups

400 meter run/500 meter row

15 thrusters

300 meter run/400 meter row

15 burpees

300 meter run/400 meter row

15 ab mat sit ups

300 meter run/400 meter row

9 thrusters

200 meter run/300 meter row

9 burpees

200 meter run/300 meter row

9 ab mat sit ups

200 meter run/300 meter row

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