Long Haul

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

3x:

100 meter run

10 reverse lunges

10 OH squats with PVC

10 figure 8’s with PVC (5 each side)

10 push-ups

Metcon

Metcon (No Measure)

28 minute EMOM

min 1: 50 Jump Rope + Plank Hold

min 2: 10 Deadlifts + Sit-ups

min 3: 10 Box Jumps + Superman

min 4: 100 meter Sprint + Rest

Finisher

Group Deadbug

Stretch/Mobility

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