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Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

Warm-Up

8-10 minute AMRAP:

100 meter row

10 air squats

10 pvc pass thrus

10 ring rows

10 push ups

10 sit ups

Metcon

Metcon (No Measure)

Grab a partner:

Metcon #1

12 minute max row: partners will switch every 300 meters

rest 2 minutes

Metcon #2

12 minute AMRAP: partners will switch every movement

5 box jumps

10 kb swings

15 DU or 30 singles

rest 2 minutes

Metcon #3

12 minute ladder: partners will complete all reps in the ladder

1-2-3-4-5-6-7-8-9-10…

burpee

sit ups

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