Wake Me Up

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

20 single jumps

5 ring rows

10 air squats

100 meter row

5 inchworms

10 reverse lunges

Metcon

Metcon (No Measure)

Station 1:

2 minutes burpee over barbell

rest 2 minutes then begin:

7 minute AMRAP

5 deadlifts

4 front squats

3 v-ups

rest 2 minutes

Station 2:

2 minutes wall balls

rest 2 minutes then begin:

7 minute AMRAP:

5 dips (matador, ring)

4 med ball slams

3 Turkish Get-Ups (each arm)

rest 2 minutes

Station 3:

2 minutes max calorie row

rest 2 minutes then begin:

7 minute AMRAP

5 alt. db snatch (each arm)

4 renegade row

3 anchored sit ups

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