Interval Intensity

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

2x:

250m Row

10 Squat Therapy

5 Modified Burpees

20 Walking Lunges

5 Sit-ups

50 Jump Rope Singles

10 Light DB Push Press

5 Modified Burpees

20 Mountain Climbers

5 Sit-ups

Metcon

Metcon (No Measure)

Rowing Sprints – as fast as possible 30 seconds rest between sprints

10 Calories – rest 30 seconds

then

15 Calories – rest 30 seconds

then

20 Calories – rest 30 seconds

then

25 Calories – rest 30 seconds

then

30 Calories

Metcon (No Measure)

2 Rounds:

45 second on/15 seconds off

Wall Balls

V-ups/Tuck-ups

Jump rope (singles or doubles)

Dumbbell Thrusters

Burpees

Flutter Kicks

Mountain Climbers

OH Plated Lunges

Plank

Stretch/Mobility

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