You Need to Calm Down

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run

10 pvc good mornings

10 pvc pass thrus

10 walking lunges

10 side squats each direction

10 calorie row

Metcon

Metcon (Time)

With a partner complete:

400 meter run together (500 meter row each)

20 push ups

40 dips

60 kb swings

80 air squats

100 ab mat sit ups

80 air squats

60 kb swings

40 dips

20 push ups

400 meter run together (500 meter row each)
*partners will run/row together

*split reps evenly

*one working at a time

*split reps in half if you are not partnering up

*30 minute time cap

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