In Honor of the Games…REMIX

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

100 meter run/row

10 meters spiderman lunges

10 meters samson stretch

10 pvc pass thrus

10 pvc figure 8’s

Metcon

Metcon (Time)

Metcon #1

4 rounds of each:

19 wall balls

19 calorie row

rest 2 minutes:
*partners will switch every movement

*partners will complete 4 rounds of each movement

Metcon

Metcon (Time)

Metcon #2

3 rounds:

20 toes to bar

50 DU or 100 singles

20 squat cleans

rest 2 minutes:
*partners will split reps evenly

*1 person working at a time

Metcon

Metcon (Time)

Metcon #3

2 rounds:

200 meter farmers carry (switching every 50 meters)

20 DB step ups

rest 2 minutes:
*partners will walk the 200 meters together

*one person working on the step ups at a time

*split reps evenly

Metcon

Metcon (Time)

Metcon #4

21-15-9

thrusters

pull ups
*partners split reps as evenly as possible

Share