I Get By With A Little Help From My Friends

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

500 meter row or 400 meter run

2x:

5 dynamic 90’s each arm

5 spiderman lunges each leg

10 air squats

10 pvc pass thrus

:30 second pigeon pose each leg

Metcon

Metcon (Time)

Grab a partner:

20 calorie row

40 squat clean (115/85)

20 calorie row

60 kb swings

40 squat clean (115/85)

20 calorie row

80 pull ups

60 kb swings

40 squat clean (115/85)

20 calorie row

100 burpees

80 pull ups

60 kb swings

40 squat clean

20 calorie row
*one person working at a time

*split reps evenly

*if doing this workout solo, cut the reps in half

Finisher

1 mile run (split evenly)

1 partner running at a time

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