It’s On

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter run

20 mountain climbers

high knees (down)

side squats (back)

butt kickers (down)

side squats (back, other direction)

Metcon

Metcon (Time)

40 push press

40 calorie row

40 Russian twists with MB

800 meter run/1,000 meter row

rest 3 minutes

40 front squats

20 Burpees

40 ab mat sit ups

800 meter run/1,000 meter row

rest 3 minutes

40 thrusters

40 Singles/20 Double Unders

40 plank row

800 meter run/1,000 meter row
5 burpees every time you drop the barbell

Share