Everything’s Alright

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

12 minute EMOM:

minute 1: 100 meter run/row

minute 2: 20 air squats

minute 3: 25 DU or 50 singles

minute 4: 10 pvc pass thrus and 10 pvc o/h squats

Metcon

Metcon (No Measure)

Tabata:

shoulder to overhead

calorie row

ab mat sit ups

front rack lunges

jump rope (singles or doubles)

bicycles

sumo deadlift

shuttle sprints

v-ups
*tabata x 3 (3 full tabatas)

*working for 20 seconds, resting for 10 seconds, *3 times through each movement

*cycyling from one movement to the next

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