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Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

9 minute EMOM:

10 calorie row

10 air squats and 10 alt. lunges

:45 seconds alt. spiderman lunges

Metcon

Metcon (Time)

50 wall balls

right into:

4 rounds

400 meter run

30 ab mat sit ups

20 push ups

After your 4 rounds:

50 wall balls

Finisher

2 Rounds:

200 meter farmer carry

50 DU or 150 single jumps

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