Peaks and Valleys

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minutes to warm-up

100 meter row/run

10 pvc pass thrus

10 pvc o/h squats

10 walking spiderman lunges

10 figure 8’s (5 each arm)

Metcon

Metcon (No Measure)

shoulder press

straddle jacks

anchored sit ups

hang power snatch

lateral hop overs

bicycles

squat clean

toe touches

v-ups
*40 seconds or work

*20 seconds rest

*4 rounds

*strength-cardio-core

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