Ascending Ladders

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

300m Run

2x:

5 DB Push Press (light)

10 Ring Rows

15 Modified Burpees

20 Air Squats

25 Mountain Climbers

30 Jump Rope Singles

Finish with 300m Run

Metcon

Metcon (AMRAP – Rounds)

8 min AMRAP

1-2-3-4-5-6-7-8- . . .

DB Push Press

Pull-ups/Ring Rows

Rest 2 min

Metcon (AMRAP – Rounds)

8 min AMRAP

1-2-3-4-5-6-7-8- . . .

Sumo Deadlift High Pull

V-ups/Tuck-ups

Rest 2 min

Metcon (AMRAP – Rounds)

8 min AMRAP

1-2-3-4-5-6-7-8- . . .

DB Front Rack Lunges

Hand Release Push-ups

Rest 2 min

Finisher

50 Anchored Sit-ups

Stretch/Mobility

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